Rest days and stretching

Just finished wk1. How important is the rest days and also do any of you stretch before and after the run.

[DawnRun]

Very, and yes.

[Rach808 Graduate]

Rest is really important especially early on. I do general stretching but I focus on hip flexors - I sit down for work all day so my hips get really tight and sore if I don't warm them up. There are lots of good videos on YouTube - 'the run experience' channel in particular is great for info.

[IannodaTruffe Mentor]

When you run you cause micro tears in your muscles. On your rest days these tears repair and the muscle strengthens. So it is on rest days that you are getting stronger, not while running, therefore they are crucial as a new runner ( and that state is reckoned to last a year of regular running, at least)

Stretching before a run, can be beneficial if you have particular muscles that are prone to cause problems, but generally pre-run static stretching is not common because it can apparently reduce performance. Most new runners are not going to notice this effect and as far as I know, there is no detrimental consequence. Dynamic stretching, such as lunges, are preferred pre run.

Post run, I have stretched since week 1, when I found I could hardly walk down the stairs because of aching thighs. This helps realign and gently extend your muscles while they are warm and pliable. I still stretch after every run and use these nhs.uk/Livewell/c25k/Pages/... as my basis, although I use a count of 30.

Just when you thought running was a nice simple and uncomplicated pastime, you begin to realise how much there is to learn. I would recommend doing your own research. Runnersworld.com is a good place to start.

[MarkyD Graduate]

Rest days are 100% compulsory, vital and allow your body to repair before the next run.

Stretching before the run is not required... the warm-up walk is sufficient, although you may prefer to add another 5 minutes. [Stretching cold muscles leads to damage, particularly 'static' stretching where you hold a muscle in stretch for a period of time. Brisk walking is 'dynamic' stretching and more safe.]

Stretching after a run is highly recommended:

nhs.uk/Livewell/c25k/Pages/...

[IannodaTruffe snuck in with his excellent advice whilst I was typing away].

[IannodaTruffe Mentor in reply to MarkyD]

I am sorry to steal your thunder, old chap!!