I ask because I'm now on Week 5 so about to do the longer runs. Until now I've had no problem with my muscles and as I understand stretches are now quite controversial, I'm happy to stick with what's worked for me so far. However, I'd be foolish not to seek the advice of this community, hence the question.
Am I the only C25ker who still only does the w... - Couch to 5K
We still do warm up and cool down walks. In fact, most often, we add a few extra minutes to our warm up walk. My own personal experience is to do a few light stretches and the warm up, just enough to limber you up good for the run. If you are doing great with the 5 min.before and the 5 min.after, I'd say keep doing what your doing! Gayle
I only did the warm up walks until the long runs. That was sufficient. I have suffered from tendinitis before and didn't want to do ANY stretching. But as soon as the long runs started to stretch lightly after a run. Otherwise got very tired sore legs. My stretching is not major, stretch til you feel it ( does that make sense? Dont over stretch ) and hold for a count of 15. Then continue. I agree with PeaBea the ones on nhs 5k site are good.
One of the reasons I was prepared to give this a go in the first place was the absence of stretching - finding other family runners' stretches deeply offputting. I started last February, graduated at the end of April and yes, I still just do the 5 minutes walk at the beginning and end. I have, very rarely (about 3 times) and always after a tough run, felt my body really wanted me to stretch afterwards (so I have) Sometimes the walk at the end will be more than 5 minutes, depends where I end up. I am not a fast runner but I can do 5K.
I have started doing other exercise too to improve overall fitness which involves stretching, but nothing as part of a run session.