Restoring muscle

[Issywhizz]

I didn’t even know restoring muscle was a thing not ever really being into fitness. I have started following the runners world group and keep reading about restoring muscle after running. Should I being doing this? I haven’t been... I started running in lockdown and merely just do the running. Admittedly I do stretching before and after my runs but this consists of five minute stretches, not a work out of sorts...

[a_in_gsr Graduate]

Restoring muscle?

As for working out: you don't per say need to be strength training, although this will improve your running if you do. For now though, I'd say its not necessary! Running will make you gain muscle, especially if you eat properly, sleep enough, and take rest days.

[Issywhizz Graduate in reply to a_in_gsr]

That’s the term used in Runners World..

Thank you for the info

[Ian5K Graduate]

It’s a chore I know but you’ll benefit from a longer stretch routine, I think. 5 mins is bare minimum; when you think you hold each stretch for *at least* 30 secs, on each side, then repeat it all a second time. That’s two minutes just for one type of stretch (not counting the time it takes to get into position - which is important as well).

The longer you run for, after graduation, the more stretching helps.

I don’t know what they mean by muscle restoring. There’s reference to post injury restoring I find, but not generally.

[Newbie59 Graduate in reply to Ian5K]

I am only going through all the stretches once, holding for 30 seconds and together that takes me around 6 minutes in total. Although I graduated a while ago, I am still only running slowly for 30 minutes. I do tai chi occasionally (at home, since my class was cancelled) and I find that helps with flexibility.

[John_W Graduate]

"restoring muscle" - what a load of nonsense (no criticism of you btw). Who comes up with these things?

Anytime a muscle is put to work, it gets 'stressed', i.e. damaged, little micro-tears. If that stress is over and above its normal workload, then when the activity (the work/stress) stops, the muscle relaxes and starts to repair, only this time, it builds back stronger.

That 'stop' after an activity can either be a 'hard' stop (so going from running/jogging to be being completely still in the space of a few seconds) OR... it can be a 'soft' stop... so you slow down gently, e.g. a cool-down walk. Stretches post-run are just another way of transitioning gently from the main exercise (the stress) to recovery (static). So a cool/warm-down activity is always best, so as not to 'shock' the muscles.

[Issywhizz Graduate in reply to John_W]

Ha wish I’d never asked 😂 it was on runners world. Thank you for the info, much appreciated 😊🙏🏻