Stretch Recommendations for (Very) Beginner Running

missa482

I am one run into the 9 Week Couch to 5K program. The run itself went much better than expected ... I felt good afterward and was excited to continue. A day later, my legs are super tight and I have a sharp pain down the front of my lower leg. I feel that this is probably because I didn't stretch properly and was hoping for some recommendations to stretches to do to help with this. Also, should I be stretching before, after or both? Thanks!

wolfgate

In general, static stretching after the run. Fine to do active stretching (leg swings, etc.) before.

Describe the pain in your lower leg a bit more. Is it right along the bone? Is it the muscle on the outside of the shin? If right along the bone is it in a single spot or spread out?

jeets888

What i've been told and do is .... first warm up, brisk walking or mild jogging for about 10 mins ... then stretch, calves, hammies, glutes etc. then start your engines and fire away and then stretch when done.

Excercise that will help with the front of your lower leg ..... lie down, shoes off, just move your foot front and back or up and down hoever you look at it ... also can just walk on your heels.

but yeah - with running, injuries are part of the deal .... rule of thumb is dont exceed 10% distance week on week (dont push too much too fast), speed work required but once a week or twice maybe depending on your routine, hill work and general mileage. Also, do stretches for your ITB - I've suffered with this injury by pushing too much too quick and first time round it put me out of running action for like 3 months.

Happy running and wherever i can help i will - just ask.

RGv2

In general, static stretching after the run. Fine to do active stretching (leg swings, etc.) before.

Describe the pain in your lower leg a bit more. Is it right along the bone? Is it the muscle on the outside of the shin? If right along the bone is it in a single spot or spread out?

I personally won't static stretch....ever.

Dynamic stretching/warm-up before, nothing after, for me anyhow..

bumblebums

Stretch after the run, not before. Get yourself a foam roller for IT bands; IT band syndrome is something runners should probably work more actively to prevent. Your shin pain sounds like it could be the beginning of shin splints, which usually happen because you are doing too much too fast or are wearing old or ill-fitting shoes.

3laine75

standing on the edge of a step by your toes and lowering your heels is a good one. but watch its not shin-splints you've got - you can help this with ice and maybe changing your running shoe.

MoreBean13

In addition to regular stretching, DO this regularly:


You can do it at any time throughout the day, whenever you think about it. It will prevent IT band problems, that manifests itself generally as hip pain or knee pain. Often what people think are joint issues from running could have been prevented with this simple stretch.

Patrick0321

What i've been told and do is .... first warm up, brisk walking or mild jogging for about 10 mins ... then stretch, calves, hammies, glutes etc. then start your engines and fire away and then stretch when done.

I find this works best for me. I pay more attention to my calves once I'm done running, after waking up in the middle of the night with serve cramp.

ATT949

In general, static stretching after the run. Fine to do active stretching (leg swings, etc.) before.

Describe the pain in your lower leg a bit more. Is it right along the bone? Is it the muscle on the outside of the shin? If right along the bone is it in a single spot or spread out?

I personally won't static stretch....ever.

Dynamic stretching/warm-up before, nothing after, for me anyhow..

This was a big change for me - not stretching before running. The last time I had a coach was in college (Class of '77) and, unfortunately, I didn't do any exercise between 1987 and 2011 so I was very surprised when I saw how much research shows the problems with static stretching before running.

For those who haven't read the research, static stretching cold muscles tends to delay recovery and to reduce performance.

Since learning that, I've stopped my twice a day stretching sessions (about 5 mins each session) but I still do at least a mile cool down, followed by a walk, and then one light session if my legs are feeling tight.

crista_b

Stretch after the run, not before. Get yourself a foam roller for IT bands; IT band syndrome is something runners should probably work more actively to prevent. Your shin pain sounds like it could be the beginning of shin splints, which usually happen because you are doing too much too fast or are wearing old or ill-fitting shoes.

I agree. It sounds like shin splints. Did you go to an athletic store and do a gait analysis to get fitted for shoes? If not, do that. I've read that a good stretch to do after running is to stand with the balls of your feet on a step so that your heels are hanging over the edge. Then slowly push yourself up so that you're standing on your toes as high as you can and slowly lower yourself down as far as possible (trying to get your feet to be angled so that your heels are lower than your toes), and repeat a few times.