Pre-run stretches?: I know that the walking is... - Couch to 5K

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Pre-run stretches?

TFG89
TFG89
20 Replies

I know that the walking is the main warm up but I’m doing w1r2 tomorrow and my calves are still very tight and very sore from my first run. Hoping someone more experienced might have some tried and tested calf stretches to use before the run?

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Lindsey-joy
Lindsey-joyGraduate

I would be interested too. I'm sure we shpuld be doing something but no idea what.

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TFG89
TFG89
in reply to Lindsey-joy

I read the link for beginners and I’ve been trying some tonight from that but no difference at all!

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Lindsey-joy
Lindsey-joyGraduate
in reply to TFG89

I'm hoping we become more conditioned as time goes on. My calves are a little stiff today bit not as bad as after the first run. However, my butt is killing today. Im not sure how I will get through a day in work tomorrow! 😭

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TFG89
TFG89
in reply to Lindsey-joy

My bum was sore after the first run but not too bad. Day 2 recovery stiffness in my legs has definitely been worse. Got my second run tomorrow, it’s supposed to rain and not a clue what I’m going to wear!

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Lindsey-joy
Lindsey-joyGraduate
in reply to TFG89

I think as long as it isn't tipping down I will just go in my normal skanky leggings and husbands baggy, hide a multitude of sins t- shirt. I'm not anywhere near fit enough to feel the cold as I am still at that disgustingly sweaty and dangerously overheating stage. I think I would find it harder if I wore too many layers then had to take them off and carry them or try to secure round my waist. I guess we will live and learn!

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TFG89
TFG89
in reply to Lindsey-joy

That’s what I’m worried about but tbh I also don’t want to get piss wet through as once I get cold like that I never bloody warm up! I was looking at those light hoodies for runners 🤔

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Lindsey-joy
Lindsey-joyGraduate
in reply to TFG89

I didn't even know there was such a thing. Shows just how un-sporty I am. Is it like a thin waterproof jacket?

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TFG89
TFG89
in reply to Lindsey-joy

I only know because I basically stalk ASOS and they’re massively into activewear atm. I think it’s basically a lightweight jacket made from that sort of lightweight lycra/wicking type material. So I don’t think it’d save you in a downpour but good enough for a shower. Honestly I’ve no clue I’m just guessing lol

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molly1973
molly1973Graduate
in reply to TFG89

I got caught in the rain yesterday and had to take my lightweight long sleeve top off and run in my t-shirt. Because I was always moving I didn’t get cold. The rule of thumb is dress for 10 degrees warmer. I need another pair of capris as I’m way too warm in long legs now, even on cooler days.

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IannodaTruffe
IannodaTruffeAdministrator

The guide to the plan has links to stretches for pre and post run. healthunlocked.com/couchto5...

In my opinion, post run stretching is the most important.

When you push muscle groups to their limits they can contract, causing stiffness which you might carry into the next run. By stretching straight after every run, while muscles are warm and supple, you can pull out the contractions, which will also improve blood flow and repair.

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TFG89
TFG89
in reply to IannodaTruffe

Thank you I did do those on there but my walk at the end wasn’t as good as it should be as I ended up doing laps of my garden with my son who wouldn’t sleep so maybe it’s a combination of not a good enough warm down and my first ever run lol

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GoogleMe
GoogleMeGraduate
in reply to TFG89

I am notoriously not a post-run stretcher. But it is interesting that if I have skimped on the post run walk, I really do feel the difference and a need to stretch.

Another thing that can help is making sure your calves are warm and covered for the session. I find cropped bottoms in all but the warmest weather a fast track to warning signs...

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TFG89
TFG89
in reply to GoogleMe

Interesting the trousers I wore are full length but the calves are mesh 🤔

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Pianism
PianismGraduate

I suffered with calf pain a lot in the early weeks... it does go away of it's own accord as your body gets used to running. But what I noticed was that this routine helped me...

- Walk 5-8 minutes

- Perform calf stretches

- Only then start the warm up walk

- Complete the run

- Complete warm down walk

- Perform stretches again

Worked for me... others will be far more experienced. :)

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Pianism
PianismGraduate

Ps - don't completely rest on rest days... some gentle walking really helps with the muscle aches!

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TFG89
TFG89
in reply to Pianism

Thank you I have been making sure I’m moving more. I’m back at work after the Easter break and noticing even sitting at my desk for an hour is really painful when I move again so I was doing my best to stretch and rotate my legs under my desk. But I really don’t want to tell my coworkers I’m doing this programme as they’re all sporty and very judgy of me being overweight so I need things I can do that are subtle 😂

What calf stretches have you found helped?

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Jogunlikely
JogunlikelyGraduate
in reply to TFG89

None of that judgy nonsense here so blow raspberries to your co workers. We will all support you. Your secret is safe with us ;)

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Pianism
PianismGraduate
in reply to Jogunlikely

I can't say here what I think of your co-workers! We're much too polite for that sort of language! :)

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Pianism
PianismGraduate
in reply to TFG89

The resource I used to learn my stretches was here: nhs.uk/live-well/exercise/h...

Also foam rollering really does help... though I'm not as disciplined at doing that as I should be.

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TFG89
TFG89
in reply to Pianism

Thank you! My mum has a roller for her back but I’ve never used one, might have to have a look.

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