Since graduation I have made a small amount of progress by running for 38 minutes! (still can't believe I am doing this) I have read lots of views about pre run warm up exercises and not wanting to injure myself I have continued with the 5 minute walk before and after a run. Do you think that's OK?
The warm up walk: Since graduation I have made a... - Couch to 5K
The warm up walk
If you have no specific aches and you are not intending to increase your distance or duration dramatically, then maybe you can get away without stretching. I know that I am much more prone to aches if I do not stretch after a run, so do these nhs.uk/Livewell/c25k/Pages/... every time.
I also gently stretch my achilles tendons after warm up walk, but that is because of my specific problems.
I do a bit of walking and then the same stretches as IT plus the knee exercises also linked on the same page. I also do the knee ones on rest days (at least when I remember).
I tend to do a few simple stretches (high knees, back kicks, leg swings etc) before setting off on the warm up walk.
Yes. I always do the warm up and cool down walks but I stretch when I get home or back to the car as well
I don't do any stretching close to my run sessions. The only times I have ever felt the need has been when for some reason I have really skimped on those 5 minutes at the beginning and end and my body tells me.
I do 10 minutes yoga first thing in the morning which stretches the relevant bits.
That said, although I can do beyond 10k and beyond 2 hours duration, I do not run fast and I do not run on tarmac and I do not run on hard surfaces several runs in succession.
Thanks, I will give these suggestions a go (but not all at once!)