Couch to 5K Running Program (C25K)

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Stretching? What kind? How long?

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Julie_Donahue
Julie_Donahue Posts: 394 Member
in Social Groups
I've been walking consistently for about 6 weeks. (About 2 miles 5 days a week). I just completed week 2 of C25K.

I know I need to be stretching, but I'm not really sure where to start.

(I'm 43, female, SW 306, CW 291).

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  • rduhlir
    rduhlir Posts: 3,550 Member
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    stretch_05.jpg
  • likitisplit
    likitisplit Posts: 9,420 Member
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    http://www.prevention.com/fitness/strength-training/stretching-101-moves-longer-leaner-body?page=4
  • timeasterday
    timeasterday Posts: 1,368 Member
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    Look in Youtube for Holly Perkins Sports Warm-up and Cool-down videos. I use those every time - with some additional calf stretching after my run due to tight calves.
  • badzoe
    badzoe Posts: 132 Member
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    These are great.
  • bostonwolf
    bostonwolf Posts: 3,038 Member
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    That picture above is great. I usually do calf stretches against a wall.

    Wall.jpg

    Though I'm not as flexible as her.

    I'll do this one as well, which stretches the soleus, the calf muscle that runs against your bone

    LungingBentKnee.jpg

    Then a simple hamstring stretch by putting my leg up on a railing and then quad by grabbing my foot behind my butt. I try to make sure my leg is parallel to the one I'm standing on and stretch straight back.

    I probably need to add some hip flexor stuff as well but this is working for me so far.

    I also like this dynamic routine for before a run and to help warm up

    http://www.runnersworld.com/stretching/dynamic-routine
  • likitisplit
    likitisplit Posts: 9,420 Member
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    I'm beginning to really exploit RunnersWorld as a resource. They have great stuff.
  • forestplay
    forestplay Posts: 63 Member
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    I'm beginning to really exploit RunnersWorld as a resource. They have great stuff.

    I agree with this suggestion. I do dynamic stretches after a 5 min walk and then do static stretches after the run. I do the suggestions from their website.

    -Bob

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