Stretches? Before? After? Both?

[Ryndle]

Hi guys,

Looking for your experience here.

I’ve been going into the podcast runs as I walk out the front door so far they’ve all started with a 5 min warm up walk so I’ve only been stretching on my return.

I thought you should only stretch muscles that have been warmed up?

Many thanks

[Hidden]

I was talking to an experienced runner about this and she says ideally you would jog gently for five minutes then stretch before you start the day's run proper. Then stretch again when you've finished.

I only stretched after I'd done the podcast and got back home. No problems with injuries or muscles in my nine weeks. But I'm a really slow runner so there is less chance for problems if you are more tortoise than hare.

[Ryndle in reply to Hidden]

Thanks for your reply 👍

[Jell6 Graduate]

Confession.

I only do warm up and cool down walks , longer warm up if it's particularly cold, but I'm not doing huge distances.

I feel sure if I tried to stretch I'd break something 😬

Many others will give different advice, and they're probably correct!

[Speedy60 Graduate]

Before a run I try to get my heart rate up and do some dynamic stretches to wake my muscles up. From what I've been reading, static stretches aren't much use for that. I do the NHS static stretches when I get back (usually, it depends on the coffee situation 😔).

[Ryndle in reply to Speedy60]

Thanks Speedy. I’ve been doing the static on return & as you’ve said I believe they shouldn’t be used pre run. As I’m only up to 8 min runs & using the 5 min brisk walk as a warm up, was wondering when people start to introduce dynamic stretches into their routine.

Coffee’s always good after with a couple of chocie biscuits 😆

[Speedy60 Graduate in reply to Ryndle]

I don't think it's ever too early

[UnfitNoMore Graduate]

Dynamic stretches before (if you want to) but you’re fine with a 5 minute brisk walk. Static stretches after the run only, they do much more harm than good if done before.

Noted in the above reply, some established distance runners do a light jog... but that’s not for beginners, and could be a contributing factor to injuries in runners... ideally you’d need a warm up for that warm up!

[Ryndle in reply to UnfitNoMore]

Understood 👍 don’t want to be doing a warm up before the warm up 🤣 I’m about to do W5R3 tomorrow and was just wondering when people start to introduce dynamic into their routines.

Thanks for your reply 😊

[UnfitNoMore Graduate in reply to Ryndle]

There’s some debate as to weather dynamics actually help... I don’t usually bother.

[Speedy60 Graduate in reply to UnfitNoMore]

🤯 I'm working on the assumption that they're not doing me any harm.

[UnfitNoMore Graduate in reply to Speedy60]

Indeed they aren’t!

[Wenderwoo Graduate]

There’s info about pre and post run stretching in the How to post, with links to some exercises. I do both and find they help a lot 👍😁

[Oldfloss Administrator Graduate in reply to Wenderwoo]

Well done you... you read the post x

[Ryndle in reply to Wenderwoo]

Thanks Wenderwoo, all blurb read, I do post stretches. Was wondering about dynamic & if/when to introduce into the routine. I’ve only ran for 8 mins so far so not sure if dynamic is necessary 👍😊

[Wenderwoo Graduate in reply to Ryndle]

It’s probably not necessary, I’ve seen posts saying the warm up walk is enough. But I find they seem to loosen my old muscles nicely, but it could all be in head I suppose!

[Oldfloss Administrator Graduate]

As UnfitNoMore says... if you stretch before a run make sure they are Dynamic stretches...

That brisk walk should be, just that, brisk and the post run stretches are really useful!

Do check this post out too if you have not already done so..

healthunlocked.com/couchto5...

[Ryndle in reply to Oldfloss]

Thanks for your reply, the warm up walks are brisk. I’ve read the blurb, was just looking for personal experiences. Specially when people introduce dynamic. I’m just about to do W5R3 so I’ve only been doing the brisk walk on my way out. Always stretch when back & am doing the Strength & flexibility on rest days to try to prevent injury. Am no spring chicken so Want to try to avoid injury if possible 👍😊

[Oldfloss Administrator Graduate in reply to Ryndle]

Go you! Strength and flex is great on some of your rest days and there are load of ideas for that on the S and F forum...

[Ryndle in reply to Oldfloss]

I’ve become “the gatherer” I’m hoarding information 🤣😂

[Oldfloss Administrator Graduate in reply to Ryndle]

It pays off!

[Roxdog Graduate]

I do warm up exercises before I go out of the door. Not stretches as such, but a few bridges and knee exercises and a bit of yoga. I don't always have time to do much, but find my run is usually easier if I'm warmed up before the 5 minute walk. For me, it's because I have mild arthritis in my knees so want to keep injury free. It's a bit of a commitment but worth it I think.

[Ryndle in reply to Roxdog]

Thank you Roxdog, I’m the same and want to try to keep injury free. Appreciate your feedback 👍😊

[Roxdog Graduate in reply to Ryndle]

Good luck with week 5 run 3. I started the warm up sequences at around that point to support those longer runs. I might as well get used to it as am here for the long haul!

Hope you post how you get on!

[Ryndle in reply to Roxdog]

Thank you & will do x

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes links for both pre and post run.....they are not the same thing.

Enjoy your journey.