Stretching advice please - static/dynamic?

[JaoJao]

I am entering W7 and I need to do more than the brisk 5 minute warm up walk. I’ve been squeaking the last few weeks and want to address it so I’m on track to graduate in 3 weeks!

If anyone is doing any stretches can you advise me how long you stretch for? Are they static or dynamic stretches? Any cool down stretches?

Hints, tips and tricks greatly appreciated.

[Dexy5 Graduate]

For dynamic stretches before a run:

nhs.uk/live-well/exercise/h...

For after run exercises:

nhs.uk/live-well/exercise/h...

Have fun.😁

[JaoJao in reply to Dexy5]

I’ve used the NHS link for post stretches, very good so far.

For pre stretches i’m using a mix of dynamic moves I found on you tube

[Oldfloss Administrator Graduate]

Dexy5 has given you the links... go for it

[IannodaTruffe Mentor]

There are links to dynamic pre run stretching and static post run stretches in the guide to the plan healthunlocked.com/couchto5...

I very rarely stretch pre run and personally consider post run stretching to be more important for recreational runners. If pushing muscles hard they can contract, causing tensions but also restricting blood flow, which reduces muscle repair. This can all be avoided by stretching immediately after each run while muscles are warm and supple.

I use the static stretches as linked to in the guide, but I hold them for thirty seconds each. The pull on the muscle needs to be quite strong, on the verge of being uncomfortable.

[JaoJao]

Thanks all, I’m definitely looking to do dynamic stretches before the run for now x You are all so so helpful I’m very lucky to have found this forum

[GoogleMe Graduate]

How about focusing on stretching generally as well, or instead - something to do on your non-running day in particular?

[JaoJao in reply to GoogleMe]

Yes I want to do the stretching on rest days too, I will do both pre and post! It’s all about stretching now that I’ve reached W7.

[JaoJao]

Pre-run stretches - I did a mix of dynamic stretches I found on YouTube.

Post-run - I followed the NHS stretches.

Thank you.

Legs don’t feel as though they are dead post run this morning xx

[JaoJao]

Really happy with the introduction of stretches from week 7, wish I’d done it sooner! Pre stretch and post stretch routines are helping and a welcome addition to the runs.