It’s the after run stretches. They’re not happening.
Is it just me? There just seem to be so many more important things…
Like drinking water, eating a banana, checking the Garmim…
I was going to stretch my quads while lying face down on the floor this morning, but it felt so nice and cool I just lay there and forgot to stretch.
But never mind. I will watch yet another YouTube video about post run stretches and pray my muscles keep forgiving me 🙏
I always stretch after a run. I have three that I always do. Do the quads standing up?
However I never do a warm up walk or dynamic stretches. I’d rather warm up with a slow run.
Ah, I’m the opposite. Warm ups lots before but then nothing afterwards 🤦🏼♀️
Have you read mrrun ’s recent post about stretching?
I always stretch but today didn’t do it until a couple of hours afterwards, too busy eating and chatting to one of the neighbours 🙄
I have read that as long as we do it within three hours of exercise, it’s still beneficial.
An interesting read. I love yoga, but like the others in my class, struggle to motivate those poses at home.
Sitting on the floor in front of a box set is a good idea. 🧘🏼
😂😂
Bad cramp through overstretched muscles could be one of the worst pains around. Not recommended. Hence stretching. After running your muscles are warm and ready for some static stretching which effectively prepares your muscles for the next run. In fairness, it all depends on what your goals are. We are not pros, we don't need to do anything. I prefer distance running and daily stretching of at least an hour in front of TV is one of my own requirements. As a result, at nearly 57 I am able to do stuff I could NOT do at 27 simply because my body now is more flexible than it was then. The idea is to walk taller when older.
Ideally, you'd stretch while the muscles are still warm after running. I fully get why some people may find that stuff boring/time consuming/unnecessary, but once you see the real benefits you quickly realise that those 10-15 minutes after the run are the best time invested. You don't need to be an obsessive type like me who won't miss a day without some sort of activity, all it takes is little - but regular. You know that anyway. 😀
Tbh without my post run stretching routine and indeed my warm up routine nothing would work.It’s very basic and essential for me.Only been running three years and both these routines I will never stop even if I was not running.
Not just you! Totally guilty ....
Linda, Linda....you of all people, eh. All it takes, literally all, is a bad cramp and those guys could be game changers. 😉
I know. All too often I reap what I have sown. I try. The intention is there. I frequently tell myself I must try harder. Let's just say it's a work in progress ....
It's a psychological game sometimes and you can see it as part of the overall process of running. You don't often stop a 5K run after 3K, you go all the way hence you should do some sitting down and arms flapping when the run is done.
The easiest job for the reluctants is to do a few exercises there and then in the park right after, like leaning against the tree stretching the achilles, or holding your foot up and helping stretch the hamstrings, for example. Both (the achilles and the hams) are some of the most common reasons for bad injuries and just a few minutes of wriggling can help steer the injuries away. Also, to an untrained eye you would look incredibly cool by displaying some ninja moves. Wins all around.
Actually, I'll now go and write a whole blog about the Reluctant Stretchers. See what you are doing to me?
😅
Thank you!. And I will read it!!! I *mostly* do some stretches after a run but they are often rushed and not what they could be. To make it worse, the pre-run warm up is often similarly rushed. Each injury I pick up, my first thought is ... well, you could well have avoided that ... Maybe the Reluctant Warmer-upper could be part II of that blog! Do please post the link ...
It’s not just psychological; it’s also time. Getting home from a run and then finding 10 extra mins. It’s not much - but it is -sort of thing.
I was better this morning and did 4 basic stretches while making tea.
Completely agree re the time thing. Right now I'm struggling to fit in runs anyway, so that little bit extra is enough to tip the balance the wrong way. Plus I'm already multi-tasking like crazy as it is!
I try to stretch after a run but am not great at it, like you there are other things to do I do squats and lunges though every morning
Glad it’s not just me! Also do the squats and lunges round the kitchen.
Squats while I brush my teeth, and while the kettle is on, lunges in front of huge mirror, haven’t been doing those long so i still wobble a bit it makes me laugh 😂
😂😂😂 Brilliant
Me too 🙋♀️ - sometimes the call of the cappuccino and brekkie is too great . Must do better because I know it helps a lot.
My recent short spell on the IC was possibly triggered by me routinely missing out on some of the post-run stretches in the NHS recommended set, specifically the ones for the lower back and buttocks.
As a result my hamstrings, glutes and lower back were very tight and my adductors were taking up the strain.
I stretch and foam roll after every run for around 20 mins, I look forward to it and consider it my reward! Once you get into a routine it becomes a habit and then hopefully you will you see the benefits and that gives you the motivation to carry on 🙂
Last year when I went for gait analysis I was asked if I stretched afterwards and I said no. The yonfg man said he thought I would get some benefit so I gave it a go...yes indeed I got benefit. My quads were very tight, now they've loosened up considerably. I don't do much and it doesn't take long but it does help .Just 3 or 4 on each side, I think I found the routine on the NHS site. I do them while the kettle boils.
Good plan. Doable 👍
I do a 4-minute dynamic pre-run warm up from a video posted by roseabi (I think) a while back. I found the woman demonstrating the stretches profoundly irritating, so just memorised the sequence and never watched her again! I also try to start off my run quite slowly.
After I'll do a few stretches similar to the NHS routine, though often shorter, usually while glugging water.
While I definitely think that stretching helps, if I had to do an hour, or even 20 minutes, every time, it just wouldn't happen. I'd rather do a shorter time than nothing at all.
Yes. Definitely needs to be 4/5 focused stretches on weekdays. Any more than 10 mins definitely will not get done. Well, it isn’t getting done.
Like a goody two shoes I always stretch after running, but it’s because it feels soooo good 😊 I’m sure it helps keep the after run leg aches at bay too so that’s good too 👍🏻
Oh! You are so good! 😇 I need to be influenced from this 🤞😊
😂😂
I do my calves and achilles right after stopping and before the cool down walk, on a step, stair or curb, whatever os handy, I also "stretch" during the cool down walk, reaching up, shaking my arms out and pulling them across my body. I also lay down on the floor with my legs straight up a wall, it's really helping me stretch out my lower back (sometimes I even do it in a remote meeting without camera *shhhh*).
Lastly, I use getting undressed as a stretch too.
Take your socks off while stretching down, joggers slid down while keeping my legs straight, etc. Same thing in the shower. None of it takes much time. It probably looks weird but it helps.
Really good tips, here. Just what I need. 🌸😊🌸
Following up "To stretch or not to stretch": Stretching after a run 🤸
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