Been a while.....

[Dbon]

Hi guys!

I haven’t ran in a couple of weeks due to uni exams and revision. I’m worried I’ll struggle. My cardio is still really good with boxing.

I was struggling with muscle tightness when running before this little break. I’m hoping to do my first run on Sunday. Has anyone got any tips?

Do you think I should do a good stretch before and after I run? I’m worried I’m going to struggle with calf tightness again as I did before stopping me from running continuously for 30 minutes?

Thank you in advance!

Hope you all have a lovely weekend

D x

[SlowLoris]

Give it a go. See how it feels.

[JuJogger Graduate]

I went back after 2 weeks and was fine. Just take it slow and steady first run.

[Oldfloss Administrator Graduate]

A good warm up is essential brisk walking and dynamic stretching f you feel the need... and post run stretches.. always...many, many of us use these... they become a great habit...

google.com/search?q=stretch...

Also, if you have not run for a while... take it slow and steady, try to relax and land gently

Welcome back

[GoogleMe Graduate]

A warm up walk as you are used to doing from C25K should be sufficient to get you going and follow your usual practice/whatever you feel the urge to do in terms of stretching afterwards. It does sound as though it may be worth building a regular 'strength and flexibility' practice into your life (just a few daily moves)

No need to overthink the run - any run will be good... tell yourself 10 gentle minutes and then see if you feel like keeping going to 30 with a spurt at the end. The main mistakes you could make would be aggressive stretching before you go or going mad and overdoing it and then ending up having another break... or not going out at all.

Final thought... keep your calves warm, the weather's weird.

[IannodaTruffe Mentor]

You lose next to no condition in the first two weeks of non running.

When you run, especially if pushing your muscles beyond their norms, then they can contract, causing stiffness and restricting blood flow to aid repair.

By doing the post run stretching, as linked to in the guide to the plan healthunlocked.com/couchto5... you will pull out those tensions while muscles are warm and supple, avoiding carrying those tensions into the next run and also improving the blood flow.

Pre run stretching should be dynamic stretches, also linked to in the guide. Static stretching pre run has been linked to injury.

[PureAlly]

I'd recommend a warm-up, including gentle lunges etc gentle stretching, then start the walking warm-up, taking long strides to stretch the calf muscles. Then pause to do static stretches of the calf muscles, stretching a little stronger this time. Then, if you feel ready, then start your run, or walk for a few more minutes until you do. Then you must stretch out fully after you finish your warm down. Presumably you'll take your running back a week or two so that you don't overdo it?

Hope the exams went well!