Stretching

[Jnubster]

Can anyone tell me what things they do to warm up before a run please? In the beginning of C25K I just walked to warm up. I do still do a little walk to warm up and a few stretches before & after my runs but wondering if I need to do more 🤷🏻‍♀️ Thank you 😊

[CBDB Administrator Graduate Gold]

From what I have read and my own experience, 5 min walk for warming up and cool down works fine, and then after a run, doing a bit of stretching a la nhs.uk/live-well/exercise/h...

But I have a little iOS app (VT Stretch) wich talked me through the stretches.

And then every few days I do a foam roller session.

[Jnubster in reply to CBDB]

Great thanks for sharing, I’d cut my walk back to 3 minutes! Had a problem with the left putter side of my lower leg! Am wondering if my warm up & stretches aren’t enough 🤷🏻‍♀️

[CBDB Administrator Graduate Gold in reply to Jnubster]

From what I’ve read, stretching before a run is slightly more controversial as there is a higher chance of injury. Stretches after a run are ok. And the 5min walk at beginning and end seem non-negotiable, although I see some running apps have only 3 min. Runkeeper has 5min. (And foam rolling seems to really work either for warming up, as well as post-run)

[Jnubster in reply to CBDB]

Thank you I appreciate your comments! Happy running 🏃🏻‍♀️

[Slothgoesrunning]

I found I needed to increase the warm up walk to 10 mins if I didn’t want to endure a bad toxic ten at start of run or risk injury. But these days I do dynamic stretches/exercises to warm up and a minimum 5 min walk. Then static stretches after a run. Foam rolling too when I feel any tightness in calves.

[Jnubster in reply to Slothgoesrunning]

😊 thanks for the reply, my hubby has a foam roller I may need to get using it too!

[grumpyoldgirl]

A warmup walk isn't enough for me on its own. I do dynamic stretches before a run - static stretches after. Static stretches before a run can do more harm than good. Then on a non run day, some strength for runners exercises. Squats, lunges, all that. And Pilates to strengthen core muscles. The stronger your muscles are, the less strain on joints and ligaments. Have a look at cbdb's link, and good luck. If you're getting a niggle in your leg, you definitely need to do more, not less, strengthening. But maybe it needs a rest first?

[Jnubster in reply to grumpyoldgirl]

Thank you this is great advice 👍🏻 although resting I find very difficult as I like to keep active but I know long-term it will be worth it!! I have had injuries in the past that I have ignored the niggles and ended up out of action for nine weeks 👎🏼Also when I ruptured my Achilles I ended up having an operation which was a real setback. I definitely don’t want to get in that state again so your advice is really beneficial thank you 😊

I’ll definitely be checking out the recommendation of stretching too!

[Johnnylewis]

Personally I do a coupe of small streches and a small walk while the watch finds gps. Then I slowly work myself in to the run. Each k progressing the speed depending what I'm doing. Then good long Strecthes after along with foam roller