New Runner Needs Help

StopDropAndRoll

Hey! I just started couch to 5k program. I'm incredibly sore (as expected). I'm supposed to run again today and I really want to stretch before I run but I heard that it's not good for you?

My question: should I stretch/ not stretch? I don't want to skip today but I'm currently on a prescription that unfortunately causes extreme muscle and joint acheness. I just don't want to injure myself already.

peleroja

Stretch if you want to, but the general advice out there is to stick to dynamic movements instead of static stretching.
You might also consider stretching and/or foam rolling afterwards to alleviate muscle pain for your future runs.

I personally don't notice much of a difference either way but some people definitely seem to, so I say do whatever makes you feel best and isn't going to hurt you.

dougii

^^^ Fully agree with @peieroja. I have run both ways but personally start with a short walk (1/8 mile) and then move into a very slow run to get warmed up. I get to speed about one mile into the run and maintain until I am finished with that day's distance/plan. I don't really stretch afterwards either but have heard it is a good idea; I prefer getting into the hot tub after I have cooled down enough. C25K is a really nice way to get into running that insures that you don't do too much too soon. The soreness should decrease as you get more miles under our feet. Run strong!

Joanna2012B

I typically warm up before my run, typically only takes a few minutes...
http://www.runnersworld.com/ask-coach-jenny/a-runners-guide-to-warming-up
I always stretch after, but I just feel better after a good stretch of my warm muscles. Hope this helps!!

Remember not to do too much too fast!!!

Happy running!!!

pondee629

I come from an age when static stretches were the norm before any physical activity. This has been shown to be "wrong". May someday be proven again to be "right" but who knows? If you feel like you need to stretch before your run, stretch. You may, or may not, impede your activity for that day to some degree, or not. But, so what. You're not in a race. You are still figuring out what works best for you. If it feels good, do it.

If you want to stay "current" don't do static stretches but an active/dynamic ones. Hip circles, windmills, good mornings, body weight lunges and squats, arm circles, leg swings and what not. Walk briskly for a quarter mile before you start a slow jog/run, and then get into your program. You'll warm up and start to feel looser, or at least less tight and sore.

Afterwards, a brisk walk gradually slowing down to calm down and get your heart rate down. Then some stretching, either static or dynamic, whatever feels best to you. I like a combination of static and dynamic after wards as I'm warm and can extend further. Try several, find what feels good, find what works for you. Enjoy yourself.

TavistockToad

I walk about a quarter of a mile before I start running, and do the same to cool down afterwards and then have a really thorough stretch.

BeeerRunner

StopDropAndRoll wrote: »

Hey! I just started couch to 5k program. I'm incredibly sore (as expected). I'm supposed to run again today and I really want to stretch before I run but I heard that it's not good for you?

My question: should I stretch/ not stretch? I don't want to skip today but I'm currently on a prescription that unfortunately causes extreme muscle and joint acheness. I just don't want to injure myself already.

If you have time, you can do some yoga before-hand. But, you could also walk a bit, which should warm you up, and just try not to go too fast today. Then, afterwards, definitely do some yoga and/or foam rolling. I bought a runner's yoga DVD on Amazon, and it has 3 different videos that are only 20 minutes each. There's a pre-run, a post-run, and conditioning. I use the post-run most, and it helps tremendously with how I feel the next day. Since I typically run early mornings, I don't usually do the pre-run, but I will do it sometimes before long runs on the weekends. If you decide you like running, it might be something you want to look into. I'm telling you...it's like magic! Just as an example, I ran 13.1 miles this past Sunday...my longest run to date, and I wanted to test my pace without going full blast. I ran it with an 8:40 pace, did my post - run Runner's yoga afterwards (only 20 minutes long), and was not sore at all the next day. I'm telling you...it's magic!! LOL

GaryRuns

I think the current thinking is that stretching pre-run doesn't really do you any good and has the potential to easily injure muscles that aren't warmed up by over stretching them. Most people would tell you to do a warm up that is a slow version of whatever it is you'll be doing. In the case of running, a nice brisk walk to warm up beforehand would be the best.

As to muscle soreness, that goes away as your muscles grow and adapt to running. I never get muscle soreness from running. Joint soreness and tendinitis on the other hand I get plenty of, but that's just because I'm old!

RoxieDawn

No static stretching especially on cold muscles.. Dynamic stretches preferable after or incorporated with a 7 -10 warmup..

I would not run on sore muscles. This compounds recovery, but I am an older runner so my recovery may be different than some.

You can run on sore legs, and you may or will get some relief until you stop running then the recovery begins again. Nothing really helps this but good sleep, nutrition and over all recovery in the terms of time. I have avoided injury except very minor over training issues as I learned to how to be a better runner and learn my own body.

The same is gonna be for you too.

solieco1

Stretching cold is a recipe for injury. Stretching at all is pretty useless unless it just feels good. Work some yoga into your life if you can, focus on strengthening your hips and core to prevent future biomechanical problems as runs increase. Mostly, have fun!