Hi! I completed my second ‘run’ of week 1 this morning 😳 I just wondered if there were any stretches I should be doing afterwards?

[AngelaNT]

Mrs T x

[Bluebirdrunner Graduate]

Hi Angela, Well done for starting the c25k program and completing your second session.

Stretching afterwards can be helpful, do them after your warm down walk while your muscles are still warm. Wait til you get back inside if you want to, but don't stretch cold muscles.

Always do a really good warm up walk to start with, and keep hydrated on non-running days as well as after your run to help with stiffness.

Here are some stretches you could do after your run.

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

Good luck with W1 R3😊...

[Kar43]

Defiantly do the stretches after each run 🏃. I only started doing them after week 2 and now in the habit and my muscles seem to be craving it, feels so much better afterwards 😊

So yes start as you mean to go on 😊

[GoogleMe Graduate]

Nope.

The programme is complete in and of itself with the 5 minute walks at either end.

A big thing putting me off running was all that poncy posturing stretching* so the fact that C25k didn't include it was a massive plus.

Now it is fair to say that many people do stretch after a run and swear by it. Something that interests me is that very occasionally I have felt a strong urge to stretch. It is invariably as a result of skimping on the walk at the end, and typically then also associated with running on hard surfaces and/or pushing the pace (but more the hard surfaces than the pace). Thus I was to be seen doing poncy stretching after my longest ever run on Monday where for reasons too long to explain here I kept running nearer to being back to the car than anticipated. (Still didn't stop me getting the shivers seeing a big group of women in the park happily doing poncy stretching with a coach last night!)

Which is not to say I don't believe in doing strength and flexibility work and the NHS has kindly produced a companion podcast programme called NHS Strength and Flexibility and it can be done on the non-running days of NHS C25K. Quite full on if you are a beginner... I certainly waited to do it and now find I prefer yoga (at home)

Maybe the fact you are asking the question is because you are feeling a bit of an urge... in which case listen to your body, but I'd say if it is just because your head thinks it is what all runners are supposed to do, maybe just focus on doing C25K for now?

*I'm not really this rude and judgmental, it's a very long story why it is an issue for me.

[IannodaTruffe Mentor]

I believe in stretching and do the ones linked to by Bluebirdrunner

You may find the guide to the plan useful healthunlocked.com/couchto5...

Well done on your progress.