What kind of stretches?

fluffykitsune

Ok.. Going to be honest, I've been running since February and I've never ever stretched for my runs. But these last 3-4 runs I got really bad cramps/pains/tightness in my sides and calves about a minute or two after i start, they're sharp but they go away with pressure (like if I hold my hand on the spot).. I think its telling me I'm due to start stretching.. Though I haven't a clue of where to start.

timeasterday

Before you run don't do any static stretching. Warm up your body with a couple minutes of jumping jacks and/or running in place with high knees. Then do some dynamic moves like lunges. I like the lunge matrix:

http://www.coachjayjohnson.com/2010/04/lunge-matrix-as-warm-up/

After the run is when you can do some static stretching. Below are some links but search around and you'll find tons of info out there. Also get a foam roller and start rolling your calves and IT band. Part of your pain/tightness sounds like the IT band.

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1565

http://www.nhs.uk/Livewell/c25k/Pages/how-to-stretch-after-a-run.aspx

http://www.runnersworld.com/training/stretching

likitisplit

Tim also posted this one as a warm up/cool down, which I really like: http://beta.active.com/running/Articles/5-Key-Stretches-for-Runners.

I tend to be a person who can stretch just a little farther if I hold for a minute first, so I do well to be warmed up before running.

timeasterday

Tim also posted this one as a warm up/cool down, which I really like: http://beta.active.com/running/Articles/5-Key-Stretches-for-Runners.

Thanks for posting that, I forgot about that one. I really like the leg swings - good for my tight hip flexors.