What is the best stretchers to do to avoid beg... - Couch to 5K

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What is the best stretchers to do to avoid beginners injury please

Mattlad91 profile image
10 Replies

What is best to do stretch before go for the run and walk or is it after and what stretchers are best to do, as did my week 1 run 2 today and feeling it in my right calf I did everything app told me to. But it don't tell u to stretch before or after or is it because my muscles etc are not used to it. I'm new to running but I have walked for many years mainly hill walking but not done it properly for a few years so maybe not doing much exercise is doing me

Any advice and help be much appreciated thanks

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Mattlad91 profile image
Mattlad91
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10 Replies
dorarunning profile image
dorarunningGraduate

You want to do some dynamic stretches before you run. Basically don't hold a stretch when your muscles aren't warmed up, because you're likely to cause yourself an injury/strain.

I have been using these before I go for a run: runnersworld.com/training/g...

But the NHS also has these: nhs.uk/live-well/exercise/h...

There's lots of cool down stretches on the internet but I have been using these NHS ones: nhs.uk/live-well/exercise/h...

Mattlad91 profile image
Mattlad91 in reply to dorarunning

Do u do the cool down ones after ur 5min walk like outside or do u do it when get home

dorarunning profile image
dorarunningGraduate in reply to Mattlad91

I used to do them at home, but now that it’s a bit warmer, I do them on the grass in the park.

grumpyoldgirl profile image
grumpyoldgirlGraduate

If you go click on posts, and then pinned posts, you'll see some great pointers to stretches and exercises, from Ianodatruffe and oldfloss. The NHS strength and flex site is the sister site to this one. Loads of good stuff. The basic advice is, always warm up and cool down walk. In addition, I always do dynamic stretches before a run, and held stretches after a run. Has to be that way round. Then, on your non running days, you can do strengthening exercises. Pilates or yoga are both great too.

janief profile image
janiefGraduate

Search “Runners World recovery yoga”.

20 mins of yoga stretches especially for runners. 😁

IannodaTruffe profile image
IannodaTruffeMentor

This is all in the guide to the plan, with links to appropriate stretches.

In my opinion post run stretching is more important than pre run, as long as you warm up sufficiently.

Pre and post run stretches are not the same thing.

RAH1 profile image
RAH1

I’ve started doing stretches before I start and also yoga for runners after each run. It makes such a difference as I am also new too this and a larger lad 😂.

Mattlad91 profile image
Mattlad91 in reply to RAH1

What do u do before and what yoga do u do and do u do it every day or just after run

Mattlad91 profile image
Mattlad91 in reply to RAH1

I am quite big too Im over 14stone and bmi and body fat isn't good but I am big bulit anyway

Speedy60 profile image
Speedy60Graduate

Have a look at yoga with Adrienne on YouTube. There are routines for different parts of the body.

Also, make sure you're not landing hard on your heels. Run slowly, keep your feet under your body and try to land mid foot, rolling forward and springing off from the ball.

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