Stetching advice?

[Laurzmum]

Im on w9r3 and before my recent runs I’ve been doing stretches before my 5 min walk. Been stretching out my calf muscle as this gets very tight otherwise. However ive just read somewhere that stretches should only be for after a run. Aparently before can increase chance of injury. If thats the case, how can i stop this calf tightness. Thanks for any advice.

[IannodaTruffe Mentor]

As the guide to the plan states, there is a suggested association between pre run static stretching and injury. In the guide you will find links to dynamic stretches suitable for pre run, as well as static stretches for post run. healthunlocked.com/couchto5...

Post run stretching is essential in my opinion. When you run, especially if you push muscles beyond their normal range, you can get contractions in muscles and/or muscle groups. This can create stiffness but can also constrict blood flow, which aids repair. By stretching immediately after each and every run, while muscles are warm and supple, you can reduce this contraction, avoiding carrying it into your next workout, and improve muscle repair.

[Laurzmum Graduate in reply to IannodaTruffe]

Thanks for your advice. I’ll check out that link

[Jogunlikely Graduate]

Pop over to the strength and flex forum as well for things to do on your non running days that will help x

[Laurzmum Graduate in reply to Jogunlikely]

Thanks for your advice. I’ll check out that forum

[davelinks Graduate]

Don't try and stretch cold muscles much, only very small stretches if you need to, any major stretching should only be done after the run when warmed up.

Dynamic excercise can be done beforehand to start warming up the body before going out to do the 5 min brisk walk, but not everybody does the dynamic excercise, it's up to you to experiment and see what suits you. I find I need a bit more time to warmup so do the dynamic and a bit longer brisk walk or very slow jog.

[Laurzmum Graduate in reply to davelinks]

Thanks for the advice 🏃🏻‍♀️

[RunRunRun13 Graduate]

I do dynamic stretches before a run, warm up walk for 5 mins and then longer stretches straight afterwards when I am still warm...so far so good but I don’t run fast either which helps.

[Laurzmum Graduate in reply to RunRunRun13]

Thanks for your help 🏃🏻‍♀️