When to stretch?

[oldwheezer69]

Sorry if this is a dumb question but at what point during the podcast should we stretch as there aren't any instructions to stop after the 5 minute walk and stretch calves etc before running? Or are stretches not necessary before, just after we finish? Or should I stretch before the 5 minute walk then start the podcast?

[gwrunner18 Graduate]

I always do at least 10 minutes before and after.

I never used to stretch after exercise but now think it’s just as, if not more, important then beforehand!

If you feel the need during the session, you could always pause for a stretch

[oldwheezer69 Graduate in reply to gwrunner18]

Thanks gwrunner18, I am going to Google some stretches now for after tonight's run 😀

[Bluebirdrunner Graduate]

You can stretch after your warm down walk while your muscles are still warm Oldwheezer, the warm up walk beforehand should be enough before you run.

Stretching cold muscles is not recommended, so no static stretches before you start, I understand dynamic stretches are ok beforehand, but a good warm up walk does thd job for me.😊x

[oldwheezer69 Graduate in reply to Bluebirdrunner]

Thank you, that's very helpful 😀

[Sadie-runs Graduate]

It is never a good idea to stretch cold muscles, and as I had this advice early on (from a physio), I never have stretched before a run – only after a run, when the muscles are warm. You can do "dynamic warm-ups" before a run if you feel the need. The most important thing is a good old stretch after!

[oldwheezer69 Graduate in reply to Sadie-runs]

Thank you!. I'm not sure what dynamic warm ups are but if the 5 minute walk counts as a warm up I'll stick with that and Google some post-run stretches before tonight's week 2 run 3. I posted the question as my calves have been painful this week and I wondered if not stretching afterwards is the reason. We'll see how they are tomorrow morning 😁

[Sadie-runs Graduate in reply to oldwheezer69]

Calves can ache a bit when you first start running, but a little targeted stretching of those after a run can help! Mr Google can help with that.

Keep going, you are doing grand!

Sadie x

[oldwheezer69 Graduate in reply to Sadie-runs]

Awwww thank you for the encouragement! X

[Bluebirdrunner Graduate in reply to oldwheezer69]

Here is the link to the after run stretches many of us do...

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

[oldwheezer69 Graduate in reply to Bluebirdrunner]

Brilliant, thank you, I've just saved that page to my phone and will try them tonight after my run 😁

[GoogleMe Graduate]

The programme is complete in itself.

One of the big attractions for me was not being asked to do any poncy stretching, ahem.

Fair to say thought that a lot of people do find it beneficial to stretch immediately afterwards. I don't* but these days I do take my poncy stretching medicine in the form of yoga separately to my running.

*The only time I do find a spontaneous urge to stretch soon after a run is a) if I have skimped on the 5 minute walk at the end or b) I've been trying to run hard on a hard surface.

[IannodaTruffe Mentor]

If you read the guide to the plan healthunlocked.com/couchto5... you will find loads of advice and links, including stretches.

[oldwheezer69 Graduate in reply to IannodaTruffe]

Thank you! I had read the guide when I'd started.... But had forgotten the bit about stretches. Just done them all now after my W2R3 tonight and feeling surprisingly good!