Stretch and warm up

[Bluegirl65]

Hi everyone

I’m about to start week 6 - yaay - but after more soreness after run 3 of week 5 I want to do more pre and post run stretches.

I am doing my C25K on a treadmill and drive about 5 minutes to the gym. My question is how long does the positive effect of stretching last and could I do it at home before going to gym? I always do the 5 minute warm up and warm down if that helps!

Great forum - picked up lots of tips and motivations so thanks 🙏🏻

[drl212 Graduate]

I do a mix of static and dynamic stretches just before my warm-up/cool-down walks. I should think that five minutes wouldn't make much difference but will happily bow to someone with more knowledge.

[Bluegirl65 in reply to drl212]

Thank you 👍

[MissUnderstanding Administrator Graduate in reply to drl212]

Just to add a little input here…static stretches are generally recommended at the end of your run rather than before. There’s a nice explanation from Brooks here…

brooksrunning.com/en_us/blo...

[drl212 Graduate in reply to MissUnderstanding]

Yes, the only static stretches I do are calf stretches which were recommended to me by my physio for my past history of shin splints.

Since I've not been bothered by shin splints this round, I think they must be working...

[Oldfloss Administrator Graduate in reply to drl212]

Just a quick add on to MissUnderstanding 's great advice, if you re-check the How to Run C25K . pinned post, ( I am sure you have read it), and you will recall the really important section on stretching ?

"One of the best ways to reduce injury risk and avoid carrying muscular tension into the next run is to make sure you do STATIC STRETCHES immediately after each and every run, while muscles are still warm and supple. I use these after every single run and swear by them

nhs.uk/live-well/exercise/h...

These stretches should not be used on cold muscles before a run. There is a suggested link between pre run static stretching and injury.

Stretching before a run should be DYNAMIC STRETCHES , because muscles are not necessarily warmed up ..."

[Bluegirl65 in reply to Oldfloss]

Thanks so much - I’ll have another read 😊

[Oldfloss Administrator Graduate in reply to Bluegirl65]

I was actually replying to the reply given by drl212 ....but...it never does any harm to have a refresh...I'm still popping on that post, even after nine years

[MissUnderstanding Administrator Graduate]

Welcome to the forum and congratulations on your progress so far! You’ve got loads to celebrate already.

Great question about stretching and I don’t know if there’s an official answer! If it’s only five minutes drive, realistically I’d stretch at home, do a couple of quick stretches at the gym then start my work out. I’d do the reverse at the end of the run. That’s just me though. Probably that would evolve into just doing my longer stretch session at the gym for convenience!!

Have you got some ideas for what you’ll try? I really like Yoga with Adriene who has some runners’ yoga warm up and cool down videos. The other thing you can do (which is what I do) is look for a Pilates/yoga class on your rest days. Again, there are some nice options on YouTube which are free. It’s easy to think that muscle aches just need stretch but actually getting stronger helps too. My physio had me doing a mix when I had injury issues, and said all runners benefit from Pilates! It’s up to you though and there’s no one right way forward. You’ll find what works as you carry on running.

It’s also helpful to remember that running is a challenge and some degree of soreness is ok as you get stronger and go further! I’ve got sore legs from yesterday’s run and I’ve been at it for a few years now!! When you’ve stepped up your distance, pace, hills etc, that’s when you might notice it most. It’s worth paying attention to anything more than what feels like normal aches and pains (sharp pain, pain that doesn’t settle) but I can probably reassure you that all of us get those from time to time!

Really good luck to you! Looking forward to hearing how you get on!

[Bluegirl65 in reply to MissUnderstanding]

Thanks so much for all the tips - really appreciate it.

The soreness isn’t really worrying me (hope I’m not speaking too soon 😜) - it is just the first time I’ve ‘felt’ a run. I was never doing any real exercise before though so possibly lucky to get this far and it was probably always going to happen at some point. 20 minutes non- stop is a pretty big jump too😊

I’ll definitely look at yoga or Pilates on my rest day to support the running - that sounds a great idea.

Thanks again.

[Jonwil Graduate]

I still use the c25k exercises. Open the app, go to the Discover button, featured video's there you will find pre- run & post-run video's. I do these at home before driving Parkrun & find I'm still pretty warmed up.

[Bluegirl65 in reply to Jonwil]

Thanks I’ll have a look 👍

[Curlygurly2 Graduate in reply to Jonwil]

I do those too, except the toes touching ones, I can't get down there! I'm working on that though!

[clyderunner]

I've been using this five minute dynamic routine which mobilises all the joints - he has cool down static stretches as well. I like doing them - and they seem very thorough.

youtu.be/3WUtJxLv-wI?si=iRd...(Not working as expected?)