What to do before I run? Stretches, etc?

ErynVee

Hi everyone.

I am restarting the Couch to 5K program, but it has been awhile since I've run or done much exercise. I know my muscles are weak, and right now, that my form isn't so good. I did go to a running store and got professionally fitted for some new shoes and shoe inserts, so I have that part covered. What I do not know is what stretches, etc are good for me to do before I start? I went out for my first day yesterday with some already sore legs (from various walks with a 95 lb lab who pulls and pulls and pulls..). Anyway, I felt the soreness in my legs as soon as I started, and only a few intervals into the running, I got this horrific muscle spasm in the front muscles of my lower right leg that went on for several minutes. I ended up stopping early, and walking it out on my way home.

I know that stretching is good to help prevent injury before I start, but I do not know which ones are beneficial before a run. I tried to research yesterday but ran into conflicting information. I figured I'd ask some experienced runners here to see what you do.

Any help is greatly appreciated! Thank you!

Sued0nim

this might be worth reading

http://www.runnersworld.com/start-running/should-i-stretch-before-or-after-my-runs

Also complementary strengthening exercises
http://www.runnersworld.com/start-running/the-six-best-exercises-for-new-runners

CindyFooWho

For me, warming up before running is more effective than stretching. Before I actually start running, I'll do some squats, jumping jacks, anything to warn my muscles about what's about to happen . Then stretching after is a must (for me). Just basic runners stretch, quads, hips etc.

Clarewho

Yes I do exactly what @CindyFooWho does - plus my first mile is slower, but I think that's fairly normal

4ever420

I normally will jog lightly for a few minutes to warm up then do a couple of light stretches before I start my run. I heard it's important not to stretch completely cold muscles.

pondee629

A brisk 5 minute walk. This is always included in my Personal Running Trainer programs downloaded from Amazon. similar, I assume, to C25K, I've done their "4 weeks to a Mile " and "8 Weeks to 5K"

MNLittleFinn

CindyFooWho wrote: »

For me, warming up before running is more effective than stretching. Before I actually start running, I'll do some squats, jumping jacks, anything to warn my muscles about what's about to happen . Then stretching after is a must (for me). Just basic runners stretch, quads, hips etc.

This pretty much covers it for me as well, i was taught, when I took come conditioning classes in college, that you warm up before running, and stretch after, and It's worked for me ever since

ErynVee

Ok great! That's what I was reading. I saw some things that said stretching, but others said it wasn't good to stretch cold muscles and to do the stretching after. I do a 5 minute walk before hand, but I'll definitely do some things to warm up my body more - like the jumping jacks, squats, etc.

Thanks so much everyone!

jacksonpt

CindyFooWho wrote: »

For me, warming up before running is more effective than stretching. Before I actually start running, I'll do some squats, jumping jacks, anything to warn my muscles about what's about to happen . Then stretching after is a must (for me). Just basic runners stretch, quads, hips etc.

Agreed.

Besides that, make sure you are going easy/slow enough for yourself. Going too fast too soon only causes problems.

_Waffle_

A few dynamic stretches or a brisk walk is generally all I ever do before.

mbaker566

_Waffle_ wrote: »

A few dynamic stretches or a brisk walk is generally all I ever do before.

ditto. racing-dynamic stretches. casual-brisk walk

Bluepegasus

I just step out my door and run. I do a couple of stretches when I've finished.