Training For First HM: Stretching Advice
WickAndArtoo
Posts: 773 Member
Hi, I am curious how much time you devote to and what stretches you use are. Does anyone due yoga instead of specific stretches, or is this not enough?
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I take about 10 minutes to stretch after a workout, and i have a few specific moves from my physio as well as the usual.
If anything feels particularly tight i will take longer to stretch it out.0 -
TavistockToad wrote: »I take about 10 minutes to stretch after a workout, and i have a few specific moves from my physio as well as the usual.
If anything feels particularly tight i will take longer to stretch it out.
Thanks, do you usually just stretch your legs or is it a full body 10 min?0 -
WickAndArtoo wrote: »TavistockToad wrote: »I take about 10 minutes to stretch after a workout, and i have a few specific moves from my physio as well as the usual.
If anything feels particularly tight i will take longer to stretch it out.
Thanks, do you usually just stretch your legs or is it a full body 10 min?
Just lower body on running days, i add in upper body on cross training days if ive done some resistance work as well.0 -
WickAndArtoo wrote: »TavistockToad wrote: »I take about 10 minutes to stretch after a workout, and i have a few specific moves from my physio as well as the usual.
If anything feels particularly tight i will take longer to stretch it out.
Thanks, do you usually just stretch your legs or is it a full body 10 min?
I opt for a full body stretching routine, after a run, gym workout or most other routines. Since I take my whole body out for a run, I find it wise to keep all parts limber.
Just my $0.02 1 -
WickAndArtoo wrote: »TavistockToad wrote: »I take about 10 minutes to stretch after a workout, and i have a few specific moves from my physio as well as the usual.
If anything feels particularly tight i will take longer to stretch it out.
Thanks, do you usually just stretch your legs or is it a full body 10 min?
I opt for a full body stretching routine, after a run, gym workout or most other routines. Since I take my whole body out for a run, I find it wise to keep all parts limber. Just my $0.02
Do you also stick to about 10 minutes?
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WickAndArtoo wrote: »WickAndArtoo wrote: »TavistockToad wrote: »I take about 10 minutes to stretch after a workout, and i have a few specific moves from my physio as well as the usual.
If anything feels particularly tight i will take longer to stretch it out.
Thanks, do you usually just stretch your legs or is it a full body 10 min?
I opt for a full body stretching routine, after a run, gym workout or most other routines. Since I take my whole body out for a run, I find it wise to keep all parts limber. Just my $0.02
Do you also stick to about 10 minutes?
While my stretching routine happens to be about 10 minutes, there's nothing magical about the total time. I do the stretches I think I need to do, and the time is whatever it comes out to be. If I felt the need to add in a pigeon pose (which I have done in the past but am not currently doing), I'd be closer to 12 minutes.0 -
I have back issues - it is because my right leg is shorter than my left leg, so my pelvis is wonky as I run and everything above it. When it feels bad, which is usually after any activity where I move my legs a lot, I roll it on a foam roller to crack my back and re-align everything.
Otherwise, I should be doing static stretching of my legs after each run, but I'm really bad about sticking with it. Unless it is a race, I dynamic stretch by starting out walking for the first 1/4 - 1/2 mile of each run.0 -
I'm not very good about stretching, either before or after running. I haven't seen that it makes any real difference whether I do them or not. I'm not flexible, but when I do my stretches, I don't seem to get much more flexible. When I run outside, I'll usually just do 3 - the AT stretch, a quad stretch and a hamstring stretch. If I run on the TM at home, I'm better at doing more. I'll do some yoga and simple calisthenics, myrtls, etc.0
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spiriteagle99 wrote: »I'm not very good about stretching, either before or after running. I haven't seen that it makes any real difference whether I do them or not. I'm not flexible, but when I do my stretches, I don't seem to get much more flexible. When I run outside, I'll usually just do 3 - the AT stretch, a quad stretch and a hamstring stretch. If I run on the TM at home, I'm better at doing more. I'll do some yoga and simple calisthenics, myrtls, etc.
Thanks, I am pretty bad about stretching too, but until now I have only been running smaller distances, usually 2-3 miles. But since I'm going to be running longer I wanted to make an effort to stretch, if it's really important. I like yoga, so I think if it was sufficient I could get into the habit of running, then doing a yoga DVD post run.0 -
midwesterner85 wrote: »I have back issues - it is because my right leg is shorter than my left leg, so my pelvis is wonky as I run and everything above it. When it feels bad, which is usually after any activity where I move my legs a lot, I roll it on a foam roller to crack my back and re-align everything.
Otherwise, I should be doing static stretching of my legs after each run, but I'm really bad about sticking with it. Unless it is a race, I dynamic stretch by starting out walking for the first 1/4 - 1/2 mile of each run.
I appreciate the honesty! I'm glad I'm not the only one that is blowing off stretching.2 -
WickAndArtoo wrote: »midwesterner85 wrote: »I have back issues - it is because my right leg is shorter than my left leg, so my pelvis is wonky as I run and everything above it. When it feels bad, which is usually after any activity where I move my legs a lot, I roll it on a foam roller to crack my back and re-align everything.
Otherwise, I should be doing static stretching of my legs after each run, but I'm really bad about sticking with it. Unless it is a race, I dynamic stretch by starting out walking for the first 1/4 - 1/2 mile of each run.
I appreciate the honesty! I'm glad I'm not the only one that is blowing off stretching.
I never used stretch properly... till i needed a physio...0 -
WickAndArtoo wrote: »spiriteagle99 wrote: »I'm not very good about stretching, either before or after running. I haven't seen that it makes any real difference whether I do them or not. I'm not flexible, but when I do my stretches, I don't seem to get much more flexible. When I run outside, I'll usually just do 3 - the AT stretch, a quad stretch and a hamstring stretch. If I run on the TM at home, I'm better at doing more. I'll do some yoga and simple calisthenics, myrtls, etc.
Thanks, I am pretty bad about stretching too, but until now I have only been running smaller distances, usually 2-3 miles. But since I'm going to be running longer I wanted to make an effort to stretch, if it's really important. I like yoga, so I think if it was sufficient I could get into the habit of running, then doing a yoga DVD post run.
The yoga will definitely help. You may find that running for more volume introduces issues you need to work on, and that might change what your yoga routine looks like; but that's okay. It all works together.
One of the things I've noticed is that if I keep up on my weighted one-leg calf raises, calf stretches aren't as important for me as they were when I wasn't doing the calf raises. The strength and balance training counts, too. Even if it doesn't look like serious strength training, a little bit in the right places helps avoid running injuries.0 -
WickAndArtoo wrote: »spiriteagle99 wrote: »I'm not very good about stretching, either before or after running. I haven't seen that it makes any real difference whether I do them or not. I'm not flexible, but when I do my stretches, I don't seem to get much more flexible. When I run outside, I'll usually just do 3 - the AT stretch, a quad stretch and a hamstring stretch. If I run on the TM at home, I'm better at doing more. I'll do some yoga and simple calisthenics, myrtls, etc.
Thanks, I am pretty bad about stretching too, but until now I have only been running smaller distances, usually 2-3 miles. But since I'm going to be running longer I wanted to make an effort to stretch, if it's really important. I like yoga, so I think if it was sufficient I could get into the habit of running, then doing a yoga DVD post run.
The yoga will definitely help. You may find that running for more volume introduces issues you need to work on, and that might change what your yoga routine looks like; but that's okay. It all works together.
One of the things I've noticed is that if I keep up on my weighted one-leg calf raises, calf stretches aren't as important for me as they were when I wasn't doing the calf raises. The strength and balance training counts, too. Even if it doesn't look like serious strength training, a little bit in the right places helps avoid running injuries.
Thank you so much! I will definitely keeping up on my strength stuff on my rest days (that's how my training program is set up, so that would mean 2 days a week I'll cross train), I'll make sure those are added in there though (the calf raises).
I really appreciate the wisdom. I am both excited and nervous to see what issues come up while running longer distances... hopefully nothing major. I am really willing to do everything that I can to avoid that, even if it means thoroughly stretching every day haha.0 -
WickAndArtoo wrote: »WickAndArtoo wrote: »TavistockToad wrote: »I take about 10 minutes to stretch after a workout, and i have a few specific moves from my physio as well as the usual.
If anything feels particularly tight i will take longer to stretch it out.
Thanks, do you usually just stretch your legs or is it a full body 10 min?
I opt for a full body stretching routine, after a run, gym workout or most other routines. Since I take my whole body out for a run, I find it wise to keep all parts limber. Just my $0.02
Do you also stick to about 10 minutes?
Never timed it. Stretch until I feel good and loose. Repeat on parts that may be more tight than usual. I'd say 15 minutes was about average. Maybe 10. I'll try to keep track over the next couple of workouts.0 -
@pondee629 thanks, that's okay you don't have to time it if you don't want. I just wanted a general idea of what you are all doing.0
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I have found that doing some dynamic stretching before my run helps me feel a lot better at the beginning of the run. And after the run, doing a few dynamic and static stretches seems to help with the DOMs the next day.
Everyone is different, and has their own ways to deal with their particular bodies. That's just what works for me.
Keep up the good work!1 -
I have found that doing some dynamic stretching before my run helps me feel a lot better at the beginning of the run. And after the run, doing a few dynamic and static stretches seems to help with the DOMs the next day.
Everyone is different, and has their own ways to deal with their particular bodies. That's just what works for me.
Keep up the good work!
Awesome thank you!0 -
WickAndArtoo wrote: »@pondee629 thanks, that's okay you don't have to time it if you don't want. I just wanted a general idea of what you are all doing.
Yesterday, at the gym, after an hour on the dreadmill, it's hot here, my stretching routine went about 15 minutes. That is about what it runs most days.0 -
WickAndArtoo wrote: »@pondee629 thanks, that's okay you don't have to time it if you don't want. I just wanted a general idea of what you are all doing.
Yesterday, at the gym, after an hour on the dreadmill, it's hot here, my stretching routine went about 15 minutes. That is about what it runs most days.
Nice, I can't believe you remembered to time it! How often are you using the treadmill instead of going outside? Are you training for anything?0 -
WickAndArtoo wrote: »WickAndArtoo wrote: »@pondee629 thanks, that's okay you don't have to time it if you don't want. I just wanted a general idea of what you are all doing.
Yesterday, at the gym, after an hour on the dreadmill, it's hot here, my stretching routine went about 15 minutes. That is about what it runs most days.
Nice, I can't believe you remembered to time it! How often are you using the treadmill instead of going outside? Are you training for anything?
Inside for a while yet, I injured my Achilles tendon a while back, which kept me from running, switched to the rowing machine. Now that it's better, maybe still not good, I'm on the dreadmill till I'm sure it's good. This way I'm never far away from getting to my car ;-). Since my injury, training for anything other than getting/staying is shape is not happening. So, I'm now into StrongLifts 5x5, three days a week and some cardio (rowing or dreadmill) two days. Here, northern New Jersey, when it's 90* and 90% humidity I'm not running outside unless I'm training for a "race".. Of course, for me, "race" is a group run. I'm not winning anything and hope to stay in the top half of my age/gender group. Last September I did my first Half Marathon in 2:17:10. I think I finished 6 of 9 in my age/gender group. AS stated above, stretching includes all groups whether I'm running, rowing or lifting. The emphasis is on the group most worked in that session though.
Timing wasn't a problem, I looked at the clock when I started and again when I finished. ;-) think to do that was what was exceptional.1 -
I used to stretch religiously after every run for about 20 minutes. These days I'll stretch my hips post run if I have time, as they bear the brunt of the work. However, I now do an hour-long yoga class 2-3 times a week. This has done wonders for my flexibility and has meant I haven't had to spend as much time with a massage therapist. It is something I'll definitely stick - I don't want to be one of those stiff old people who has to turn their whole body to check for traffic when crossing the road!1
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ContraryMaryMary wrote: »I used to stretch religiously after every run for about 20 minutes. These days I'll stretch my hips post run if I have time, as they bear the brunt of the work. However, I now do an hour-long yoga class 2-3 times a week. This has done wonders for my flexibility and has meant I haven't had to spend as much time with a massage therapist. It is something I'll definitely stick - I don't want to be one of those stiff old people who has to turn their whole body to check for traffic when crossing the road!
Awesome thank you so much! That is awesome the yoga helps so much with your flexibility. I really don't want to be one of those people either, at any age
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I don't stretch at all before a run. I'll start off with a brisk walk to get warmed up then a super slow run, the finally the run.
After my run, I only stretch if my run is more than 15 miles. I used to stretch after shorter runs but I never noticed a difference so I skipped he stretches to get to the beer quicker.2 -
I sometimes skimp on the dynamic stretching before my runs, but love doing static stretches for about 15 minutes afterward.1
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There are hundreds of "yoga for runners" videos on YouTube that will give you a 10-15 minute routine you can do post-run, or whenever.1
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This is why I don't stretch before running
https://philmaffetone.com/dangers-of-stretching/1 -
GiddyupTim wrote: »There are hundreds of "yoga for runners" videos on YouTube that will give you a 10-15 minute routine you can do post-run, or whenever.
Thanks I don't know why I was so hesitant to use you tube, but after your post I decided to try one tonight and it was awesome (I just chose a relaxation video, because I had already done my stretching, but I'm excited to try a running oriented one next).
I am much better at having motivation to do something if I have a video to go along with, until now I had been using Jillian Michaels yoga, but it's meant for a exercise, so these will be a little more applicable.0 -
This is why I don't stretch before running
https://philmaffetone.com/dangers-of-stretching/
Thank you for sharing that link! I read through it, I had no idea about all of that, but it explains why I have been hearing a lot of people mentioning not to do static stretches before a workout.0 -
polskagirl01 wrote: »I sometimes skimp on the dynamic stretching before my runs, but love doing static stretches for about 15 minutes afterward.
Years ago when the first person said that walking as a warm up was sufficient I was the happiest person ever, and I didn't bother to question its source. Ever since then I almost never do any stretches before a run, unless it's a race then I do a few jumping jacks or something since I don't want to waste my time walking for a warm up. The stretching after is different though, it feels good and I'm not amped up and excited to run so I don't rush it.
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WickAndArtoo wrote: »This is why I don't stretch before running
https://philmaffetone.com/dangers-of-stretching/
Thank you for sharing that link! I read through it, I had no idea about all of that, but it explains why I have been hearing a lot of people mentioning not to do static stretches before a workout.
Very interesting. I had heard somewhere that static stretches BEFORE a run were "bad for distance runners", but a lot of what he's saying in the article is new to me. I am also probably wrong in what I've been classifying as a static stretch. Probably half of what I do is more like Pilates moves, but I log it all together as "mild stretching" and am sitting or laying down to do it instead of jumping around like a dynamic warm-up, so in my head I just lump it all together. Stretching (static, like the article is warning against) does feel good to me after a run, though... so it makes me wonder how it can be harmful... will need to do some more reading on this topic!1
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