Couch to 5K Running Program (C25K)

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Do I stretch before running???

Gatus98
Gatus98 Posts: 93 Member
in Social Groups
I always do dynamic warm ups before my circuit training, but no warm before cardio workouts. However, I experienced shin pain since starting the C25K program. Are there stretches I should be doing before running? Are there good stretches to target this area after my run?

Replies

  • strawberrygashes
    strawberrygashes Posts: 210 Member
    You can stretch before if you like but only AFTER you've warmed up! I don't stretch - but I warm up and I stretch after my run.
    How long have you been running? A lot of new runners suffer shin pain, I was plagued with pains and injuries in the first 6-8 months. I just listened to my body and rested, and iced sore shins. Also - are you doing circuit training along side running? It could be your putting too much stress on your shins - I ended up with a very painful injury (could just about walk) because I was doing a lot of jumpy circuit training and running. I learned my lesson!
  • hdlb
    hdlb Posts: 333 Member
    I don't strech before running unless something in my legs feels really tight. And if I have to stretch, I do it after I'm warmed up. Usually though I just run and stretch afterwards.

    I have no ideas about shin pain, but I hope you figure it out!
  • kmbweber2014
    kmbweber2014 Posts: 680 Member
    You can stretch before if you like but only AFTER you've warmed up! I don't stretch - but I warm up and I stretch after my run.
    How long have you been running? A lot of new runners suffer shin pain, I was plagued with pains and injuries in the first 6-8 months. I just listened to my body and rested, and iced sore shins. Also - are you doing circuit training along side running? It could be your putting too much stress on your shins - I ended up with a very painful injury (could just about walk) because I was doing a lot of jumpy circuit training and running. I learned my lesson!

    I actually read the opposite in a few different places. That being said I usually only stretch if something feels tight and I do it right before my warm up. So far I have had no injuries and all has been well.
  • kmbweber2014
    kmbweber2014 Posts: 680 Member
    Also should mention I'm not saying the other two posters are wrong (I honestly have no idea), I just know what I have read, what I have done and what has worked for me. It may not work for all.
  • strawberrygashes
    strawberrygashes Posts: 210 Member
    I actually read the opposite in a few different places. That being said I usually only stretch if something feels tight and I do it right before my warm up. So far I have had no injuries and all has been well.

    Read the opposite to what? Just confused as to which part you are talking about....

    Mine is also from personal experience - I read tons when I first started running, but at the end of the day it is all down to trial and error.

    For example - some runners advocate a certain foot strike but that may not work for others. I am just suggesting things that the OP may want to consider, but ultimately she needs to figure it out.
  • rduhlir
    rduhlir Posts: 3,550 Member
    It is all personal preference. I stretch afterwards. When I continue onto 10ks and stuff I will start stretching after the warm ups and stuff.
  • likitisplit
    likitisplit Posts: 9,420 Member
    I've always heard dynamic stretching before a run, static after. What I've practiced has been pretty hit-or-miss though.

    If you have shin pain, I'd start with your shoes - are they big enough? Then your gait - are you heel striking? Do you experience the shin pain during the whole run, part of it and/or after?
  • kmbweber2014
    kmbweber2014 Posts: 680 Member
    I actually read the opposite in a few different places. That being said I usually only stretch if something feels tight and I do it right before my warm up. So far I have had no injuries and all has been well.

    Read the opposite to what? Just confused as to which part you are talking about....

    Mine is also from personal experience - I read tons when I first started running, but at the end of the day it is all down to trial and error.

    For example - some runners advocate a certain foot strike but that may not work for others. I am just suggesting things that the OP may want to consider, but ultimately she needs to figure it out.

    The opposite in regards to when to stretch (whether it be after warm up or before). But like I said I have no idea what is the "correct" way just know what I have done.
  • forestplay
    forestplay Posts: 63 Member
    Dynamic before running and static after is what I have chosen to do as well. This the advice on Runner's World website where they show some sample routines.

    Pre: http://www.runnersworld.com/stretching/dynamic-warmup-runners
    Post: http://www.runnersworld.com/stretching/make-every-minute-count-30-second-stretches

    I do the dynamic stretches after 5 minutes of walking at a moderate pace.

    -Bob

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