Stretches

[bunty65]

Am I missing some advice on stretches ? I have completed run 2 week 2 but found that I had a pain in my calf, tomorrow is run 3. As the only warming up I'm using is the 5 minute brisk walk I wondered if there was anywhere on the site with advice on stretching. All advice welcome

Thank you

[IannodaTruffe Mentor]

Aches and pains are normal as you take on a new exercise regime but as long as they are not really painful or persistent, most can be run through. Some people do extra warm ups, although the jury is out regarding stretching before a run. As soon as you finish your cool down walk, though, stretching can make a world of difference. I have used these stretches nhs.uk/Livewell/c25k/Pages/... as the basis of my post run regime since W1 and they reduced my aches considerably. Tight calves/achilles is something I have learned to live with since I started running and I would do as much of your own research as you can to find out about your body. runersworld.com is a good place to start.

[boptillyoudrop49 Graduate]

I've never stretched before a run. I think stretching might be better after a run. You can extend your warm up walk to 10 min if you like. What I do now but didn't do when I worked through the programme is warm up my leg muscles with a hand held roller. It is like a thin plastic rolling pin. You can also just use a normal rolling pin. Sit on the end of a chair and press and roll out firmly as if you were rolling out dough: tops of thighs, sides of thighs, under the thigh then sides of calves (angle the roller) and backs of calves. I now do it before and after a run.

[misswobble Graduate in reply to boptillyoudrop49]

It's all in the calves. Look after them and they will look after you. Stretches, warm up walks, cool down walks all essential in my book. Take time when stretching, don't be in a hurry ...and breeeeeeeeeeeeeeeeathe into that stretch. Agh! Lovely

[bunty65 Graduate in reply to misswobble]

Thank miss agree with you

[davelinks Graduate]

I always have a bit of a stretch before running, as well as warm up walk, can use a tennis ball as well..

[bunty65 Graduate in reply to davelinks]

Thank you Dave definitely think I need something

[davelinks Graduate in reply to bunty65]

Bunty, walk a bit longer if you feel you need to, maybe upto 10 mins, some take a bit longer to warm up..

[Bluebirdrunner Graduate]

I always do calf, hamstring and shoulder stretches after a run. Hold each stretch for about 10 seconds. Make sure you drink plenty of water to help your muscles afterwards too.

[bunty65 Graduate in reply to Bluebirdrunner]

Thank you Jan I'll give that a try