Advice please - pre run stretches?

[Jandys]

My son and I completed Week 5, Run 2 today. At the end of the second run, he said his lower leg muscles felt quite stiff and he was considering doing some stretches before the run next time. I thought you shouldn’t stretch cold muscles? We’re hoping to get some advice - what would help him avoid the stiffness? Incidentally, we always stretch out after the run, drink plenty of water throughout the day and eat a banana before the run. Many thanks.

[UnfitNoMore Graduate]

You shouldn’t perform static stretches cold, or before a run... this can cause an injury immediately and/or lack of stability on the run, which can lead to huge injury. There are dynamic stretches that are best done when warm and before you run. Stretches after the run are much more effective and safer to do.

runnersworld.com/training/g...

Well done with the programme so far.

[sallenson Graduate]

Current advice is to avoid what we normally think of as "stretches" before your muscles are warm. Tho as always there's a lot of debate.

If you do your walk first to warm up and them a few hip swings, star jumps, gentle lunges, you should be all set. The walk should warm you up enough to start running tho. A few creaks and groans as you ease into the first couple of minutes is entirely normal

[icklegui Graduate]

I assume you are doing your post-run stretches together - so you see him do them? I ask because personally I find it all too easy to skimp on the stretching after, holding them for too short a time! Also what stretches are you doing? There's a set on the NHS website (post run stretches) which lots of people recommend.

Beyond that ... um! Some non-impact exercise on rest days?

[icklegui Graduate in reply to icklegui]

OH and congratulations - you are now past the halfway point! Whoop!

[Oldfloss Administrator Graduate]

Dynamic stretches are fine. Although many folk don't do them..a great warm up essential. 😊Brisk walk..donkey kicks..arms swinging..shaking out generally 😉 These look fun.runnersworld.com/training/a...

Post run stretches are absolutely essential...😊

[Jandys Graduate]

Thank you Oldfloss!