Stretching

[Bike_and_Run]

Confession - I'm not all that good at stretching.

Since starting C25K, the level of my pre-run warm up has only ever been a 5min brisk walk. Now that I'm running further I'm becoming more conscious of the importance of stretching before and after a run. So why don't I do it?

Basically, I don't really know what I'm doing. I go through the motions, pulling my legs here and there, bending and twisting different parts of my body, but I'm sure I just look rediculous and not actually having any effect.

Does anyone have any good links to videos or apps that will help teach me an effective pre & post workout routine?

[CandyCool Marathon]

Hiya. I found this video really helpful. Like you I was doing it but not always sure I was doing it right. I’m sure lots of others will have suggestions as well google.com/url?sa=t&source=...

[roseabi Ultramarathon]

I believe it's generally thought better if you think of your pre-run routine in terms of warming up rather than stretching. This is a good guide:

runnersconnect.net/why-shou...

[misswobble Marathon]

A brisk warm up walk is good! I usually finish quite a-ways from home and treat the walk back as my cool down. Usually it's flippin taters! Brrrr If you feel fine then don't worry unduly. As you run longer and longer you do get aches so it might be a good idea to do some yoga or some proper stretches post run.

Dancing in the kitchen to your music while you prep your post run snack Lunge to the fridge, knees bend while waiting for the kettle to boil etc etc

There are the nhs Strength and Flex podcasts with the lovely Laura, and loads on google and youtube etc.

I love yoga moves, and many moves you see at the gym as stretches, are actually yoga moves. I have a £5 DVD i use at home and it's fab

[Bike_and_Run Half Marathon in reply to misswobble]

I tend to finish with a 5min brisk walk home too. Occasionally my runs end up finishing further away from home than intended, so I can get quite cold by the time I get in if I'm not careful

[roseabi Ultramarathon in reply to Bike_and_Run]

I did that today! I had to opt for jogging home it was just tooooooo cold 😂

[linda9389 Administrator Marathon]

My favourite - if I have time - is a 20 in yoga routine. I not only feel stretched by the end, but very relaxed too. It's very straightforward - no yoga knowledge required! youtu.be/plL13JF5BHA(Not working as expected?)

[theoldfellow]

There is quite a bit of controversy about stretching. Most medics say not to do it before you are full warmed up. Some medics say never do it except perhaps as a proper program that protects the opposing muscle/tendon group - like Yoga or Tai Chi - or our Laura's Strength'n'Flex.

I have never found it useful, and I have a suspicion that a lot of the athletes you see doing it before races are posing, not exercising.

[misswobble Marathon in reply to theoldfellow]

I think they’re limbering up,and more often than not keeping warm It’s useful to move your limbs before the gun goes off, otherwise you run like you’ve got lead boots on

The elites do tend to be more organised about things but then that’s why they always win and leave the rest of us plodding along, enjoying the scenery 🌪🙂

[motherduckling]

I have never stretched before a run, and I think there is conflicting evidence about its efficacy anyway (I think i remember an article that correlated stretching before intense exercise with an increase in injury rate). But a warm up is essential - a brisk walk is good, but I think it is probably also beneficial to warm up the upper body - so I usually just do a few shoulder rolls or windmills too while I am walking along.

I do always try to stretch out my legs after a run - I am no expert on technique, but I have done some stretch training at my work. I think that as long as you can feel it, but it is not hurting then it is probably doing some good! Oh and for static stretches, I believe you need to be holding them for at least 20 seconds for them to have any effect. And NO BOUNCING! It does sometimes help to try and slowly stretch a bit further on each exhale, but NOT to the point of it hurting!