Motivation & Stretching

[Rayblade900]

I've read a number of posts on this forum about how hard it is to keep going and the physical aspects of it and injury.

My only criticism of the C25K App is that they don't advise you to stretch audibly before your warm up/warm down walks. They tell you to do your 5 minute walk pre & post run. I found out about stretching through the App, but had to read it under "DISCOVER" at the bottom of the display. I think the coaches should inform you to stretch first, then warm up walk, then run. So many injuries could be avoided in the early stages.

For those that are really struggling, run with a friend to motivate one another (if you can). I've done this on my own and in the tough weeks it would've been great for a friend to encourage in the tough times.

[Instructor57 Graduate]

Dynamic stretches of course before running , not static !

[John_W Graduate Ambassador]

One of the best ways to warm up before running is to walk briskly - that way you are utilising the same muscles you're about to engage for running. It's what many athletes recommend. It's a form of dynamic stretching.

Same with the cool down - walking is the best to break-up the time between running and eventually being static eg sitting.

[Rayblade900 in reply to John_W]

Hi John. Thanks for the advice. My point is not "how to stretch", it's that the App doesn't tell you as a new runner.

I had no idea, as the coaches tell you to warm up with a 5 minute walk. They don't tell you to stretch first. So to new starters this could be useful if included in the narration and/or instructions about the App.

[John_W Graduate Ambassador in reply to Rayblade900]

I get you point however the I think they've tried to keep the program as simple as possible for new entrants. Had they suggested including stretches before the warm-up walk, you'd only be putting another barrier ("what stretches?" "how do I do them?"

"how long for?" ) in front of beginners who are probably already nervous about getting out for W1R1 in the first place.

[Rayblade900 in reply to John_W]

True, but if lots are suffering injuries due to incorrect running then that in itself could put many off?I'm a fan of the App but just my opinion to improve.

[Cmoi Graduate in reply to Rayblade900]

Hi Rayblade900 , I don't understand why you're suggesting injuries result from a failure to do stretches prior to the warm-up walk. I'm absolutely not suggesting that warming-up and indeed cooling-down aren't necessary - they're both essential - but If you're doing the warm-up walk properly, then as John_W says, you're already doing a form of dynamic stretching.

However, there are plenty of injuries that result from new runners ignoring the programme and doing too much: adding on extra time and distance, pushing themselves too hard, and not taking a rest day in between running days. I'd save your ire for that, not for the creators of a programme whose effectiveness lies, in my opinion, in its simplicity and ease of use.

Fwiw, having been running for almost 11 months, I now prefer to do several minutes of dynamic stretches at home before a run and to start off slowly, and to do static stretches when I get home. In cold weather I was getting way too chilly if I didn't start running, or at least jogging, as soon as I got outside.

I hope you continue to run and to enjoy it.

[Rayblade900 in reply to Cmoi]

Hi Cmoi. Firstly it's what I've read from other posts on this forum and secondly I'm not suggesting injuries are a failure from stretching. There is no "ire" and you may misinterprete my opinion. I was suggesting that perhaps stretching could be encouraged on the narrative. As stated, I'm no expert and not being negative towards the C25K as it's helped me get to my goal of completing. I'm more than happy to delete my account and dissappear from here as only trying to help others, encouraging and sharing my experiences.

[Cmoi Graduate in reply to Rayblade900]

Hi Rayblade900 , re-reading my post this morning I agree that the word ire was too strong and ill-chosen on my part.

While we appear to hold different opinions, I have no wish for you to delete your account or disappear. You want to help others, encourage and share experiences, and so do I. That's a positive thing, and absolutely in keeping with the purpose of the forum.

Happy running.

[Rayblade900 in reply to Cmoi]

Hi Cmoi. Freedom of speech and differences of opinion are important. I am not criticising the App. We can always improve things.

My suggestion would ultimately save a few from injury, but agree those that just ignore or over do it we can't help.

The problem as always with a digital reply is the wrong interpretation of emotions.