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

[Mattlad91]

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

[dorarunning Graduate]

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 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 Graduate 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 Graduate]

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 Graduate]

Search “Runners World recovery yoga”.

20 mins of yoga stretches especially for runners. 😁

[IannodaTruffe Mentor]

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]

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 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 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 Graduate]

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.