Stretch before or after?

[Linds100]

Which stretch do you take "more" seriously? And, does anyone ever using cupping to stretch calves? Just completed week 3 run 1. Feeling good and super sweaty!!! Good luck to everyone out there today!

[Hidden]

All I have read here so far says don't stretch before, but do stretch after. But I'm not qualified and don't do either.... but I think the fact that the podcasts don't say anything specific about it means you should be okay just following their instructions. Most folk here talk about the evil rollers that do lots of good.. maybe someone can tell you about them?

Brilliant doing Week 1 - week 2 will be just as rewarding

[Linds100 in reply to Hidden]

I finished week 2! I am starting week 3! And thanks for all your encouragement! How are your runs?

[Hidden in reply to Linds100]

I just finished Week 3, and was nervous as it seemed a big jump, run 1 was fine, funnily enough I found Run 2 harder. But this morning's run 3 went like a dream

[Linds100 in reply to Hidden]

So awesome. Can't wait to try week 3 run 2 on sat!!

[IannodaTruffe Mentor]

Pre run stretching should be dynamic, such as lunges or squats, but be careful not to overdo it. The brisk 5min walk should do the job.

Post run........ always, while muscles are warm and pliable. Try these nhs.uk/Livewell/c25k/Pages/...

You should feel quite a strong stretch, if doing properly. I hold each for 30 seconds.

[Linds100 in reply to IannodaTruffe]

Thank you!!

[Sandraj39 Graduate]

For me, before and after. 🙂 Find what works best for you - don't overstretch cold muscles though. I still always do a warm up walk.🙂

[Linds100 in reply to Sandraj39]

Good tip! Thanks!

[McFitty Graduate]

I never stretch before a run (I once gave myself a shouty calf stretching while the muscles were cold)😲 but I make sure I have a good warm up and always, always stretch (and roller if necessary) post run.

Well done on your week 3. Those muscles will be starting to get in the groove now. Onwards and onwards. Slow and steady does it😊

[Thecko Graduate]

I hadn't been stretching in week 1 or my week 2 run which might have contributed to my issues, or might not, I'll never know for sure I think. My physio has given me a list of stretches and strengthening exercises to go at (pick 2-3 of the list each day), and the stretches in the link from IannodaTruffe have a pretty close equivalent in my list (Y)

Once I'm back out running I intend to go through those stretches after each run to try and guard against a recurrence.

[Irishprincess Graduate]

I stretch several times every day but never before a run. I warm up for 5-10 minutes and do crazy walk stuff and bum kicks and reverse lunges and look a complete idiot but I don't care 😏 My body knows what it's doing 🙂

Well done on the all the runs. Sweaty is fab 😀

[Thecko Graduate]

If you get back from a run and aren't sweaty then you could probably stand to up the pace a little Personally I'm pretty sure I resemble a rotating slab of kebab meat in a dodgy side street takeaway after a run, but I'm home by that point so I don't care

[Linds100 in reply to Thecko]

I have been sticking with treadmill runs but I'm still a freaking mess even after 2 mins!

[Thecko Graduate in reply to Linds100]

We have a treadmill in the gym at work that I've thought about using but for various reasons can't bring myself to do - I'm very very self conscious (especially when carrying extra weight like I am right now) and also don't respond well to "encouragement", so when people are telling me to keep going, work harder etc, with the best of intentions, my brain hears it as them barking instructions at me and my default response to that is to get off and go home.

Totally a mental problem on my part, but I'm not sure how to work on that, one thing at a time

[Linds100 in reply to Thecko]

Hey for now do what works and then when you feel more confident try it out. I blast music and try to block out any thoughts of people watching me - honestly I know how self centered people are and they are thinking about how they look not about the slow poke on the treadmill!

[Tracey5kOneDay Graduate]

I am just about to complete week 6 tomorrow. I have done all of my runs on the treadmill and haven't stretched before or after! I do usually do 10 lengths of the pool afterwards but I haven't had any aches or pains and I have never run in my life before.

Love that I am a hot and very glowing (what's that saying about pigs?!) mess at the end of each run. It convinces me that I've worked hard 😆😓😓😓😓

Enjoy your runs!

[Linds100 in reply to Tracey5kOneDay]

Maybe the swims are helping! So good for the body.

[Toni1987]

Calf raises before, these help me so much as sometimes if I skip them I get the dreaded calf burn on the jog xx

[Whatsapp Graduate]

I stretch after a run, using these: nhs.uk/Livewell/c25k/Pages/...

Recently (post injury) I have invested in a foam roller, and when I can get my kids away from playing with it, I use this every day and I feel much stronger now.

[Englishmum Graduate in reply to Whatsapp]

What's the foam roller and what does it do?!

[Whatsapp Graduate in reply to Englishmum]

This probably explains it better than I could runnersworld.com/foam-rolle...

[Englishmum Graduate in reply to Whatsapp]

Ooh interesting, thanks

[Hidden]

Stretch all the time. Before and after. Every day. Multiple times per day. Otherwise it's pointless.

[Vicky6b]

I didn't stretch before and did some rushed stretches afterwards but in wk4 I got excruciating back and hip pain the night after a run and deluding subsequent runs. I took a week off to recover then started wk4 again with gentle stretches before and longer stretches afterwards and haven't had any problems since. I think stretches afterwards are important so would definitely recommend to help avoid any aches and strains.

[ColdSteel]

I was having knee pains even after buying new shoes. A physio friend of mine said it's better to stretch before and after. No knee pains since. Stretch sides and back too - never had a stitch.