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During this time of year while it's colder. I usually do a 5 min brisk walk and a few static stretches but recently been quite sore after a moderate paced run. What do you do that works well?
I thought the current thinking was that stretching before exercise wasn't beneficial.
I'd only warm up for a race tbh, which hasn't happened for a long time!. Just set off, not too fast, never really had any bother.
What gets sore?
I get knotty calves quite easily and find a couple of minutes of foam rolling before and after a run really helps stave off the knots, keep the calves looser/stretchier and consequently sore achilles if I don't.
only time I've ever warmed up (gentle running pre races aside) I pulled my hamstring, as above set off steady and then speed up if you want to.
when i didn't run very often, I found I had to stretch a lot after to not be sore the next day or so.
now I run 3-4 times a week and never bother warming up or down.
as above set off steady and then speed up if you want to
So... do a warm up then!?
Joking buy I think it needs to be clear the differentiation -
Going for a run - walk out the door, walk up the street, bit of springing, jogging by end of road, into a run by half a mile in. The 'warm up' is part of the actual thing your doing.
Running race - you need to do all the above bits BEFORE the start line obviously.
I just wiggle my legs for a few seconds then set off. I do a couple of stretches at the end of runs now as I have had an achilles issue this year and it feels better when I stretch it off a bit.
What gets sore?
Hamstrings and knees. Mostly the outside of my knee, but the soreness sometimes moves around to the inside of my knee, back of knee, calves, shins, thighs. Never all of those at once. Usually just one sore bit that keeps moving so think it's tightness somewhere. No swelling.
Taking a week off running and riding and the soreness is fading away.
Depends how old you are and the condition of your muscles and ligaments. I never used to bother and had no problems, but some gentle stretches when you’re getting on a bit will at least warm you up slightly.
I'm 37, 59kg, ride a few times a week. Only started running in August. No known issues with joints or ligaments but never had great flexibility.
I set off slow and steady. Stay slow and steady.
I do usually do some vague stretches after running and cycling, and at 53, feel the need more to do so. But I don't usually bother beforehand.
Just a slow start for me. Walk a bit, then slow jog, then build up. Much slower than you think too. IME it should feel embarrassingly slow. A few stretches afterwards does help though. My flexibility is also rubbish but I have noticed some improvement with the stretches.
Brisk walk the 200m to the top of the fields and then run if I'm going local with the dogs, it's then flat and downhill for a half mile, so not too taxing. If warming-up before refereeing I've a bit of a routine involving light running, some stretches - calves mainly, back, hips, the mobility and working up to sprints. I'd likely injure myself if not.
Static stretches before exercise are not really fashionable anymore.
For running I just start off slow and then carry on slightly less slowly. At my pace I'm unlikely to pull anything. I guess if you run fast enough or over rough ground it would be worth warming up properly, including some dynamic movement - high knees, high heels, hip openers.
Warm down and post run stretching is probably more beneficial
My understanding is to do a warm up before exercise to prevent injuries such as pulling a muscle. After the exercise you perform stretches (while still warm) and this will prevent soreness and tightness the next day.
So start your run by walking quickly and speed up gradually over a few minutes before you are at full speed. Once finished running do some stretches; again start slowly and apply constant and gradual pressure till you feel a good stretch and hold for a count of 10 and slow and evenly release that pressure.
There are many guides online on what stretches help for which ailments. If you are still suffering from tightness and soreness even after a good stretching session then try a foam roller after you exercise too.
For me I warm up with jogging on the spot, high knee jogging, and butt kickers. Then dynamic stretching like lunges.
After run I cool down with dynamic and static stretches. Also going from running to sitting on the sofa isn't ideal so I stop running 5 mins from home and walk the rest back.
If I can bothered to go out for a run at this time of year of course.
Neither for me and I run most days. I do try to make sure that I do 30mins of yoga every other day though, to keep things fairly flexible.
Ideally, I would do a 5min (or so) warm-up. Then do my run & finish with a warm-down (another 5mins) and then some stretches once back inside.
The reality is I very rarely do a proper warm-up & warm down although I do try to do some stretches.
When I used to train with a club, the coach would insist on warm-up & stretching before a session but I always used to get niggly injuries from the stretching so stopped doing it.
If you only started running in August & don't run that frequently it will just be your legs getting used to the effort & impact of running. It affects me a lot more than cycling.
It might be worth in cooler weather to wear some thin leggings to try & keep the leg muscles a bit warmer. Seems to help me, anyway.
4 months into running is nothing and your legs will feel strong due to cycling but wont have acclimatised. My guess is you're doing too much too soon?
As above stretching after is better, I don't warm up except for shorter races.
Even very experienced/high mileage runners may have to do strengthening and conditioning exercises to stop injuries and pains.
this will prevent soreness and tightness the next day.
It's just a school of thought though, isn't it?.
Soreness is down to muscle damage and the subsequent repair process, the jury is out on whether stretching has any effect on this.
However, it makes sense in my mind that, like conditioning, flexibility gained via the likes of yoga must be a benefit.
I start off slow then continue at that pace.
When I run. Which isn't often enough.
I do a walk for a few mins, slowly getting faster.
Then I run. Usually not very fast.
Then I walk the street home to my house.
I stretch at home, using some of the PinkBike yoga for cyclists stretches.
I've only a few times had anything more than aching muscles.
I don't believe in it. You even see a lion limber up before it takes down a gazelle?
As above start very slow then get faster. If your run is fast maybe add a bit of slower jogging to finish. No stretching before or after.
foam rolling and massage gun pre and post run
Brisk 5 minute walk to top of the hill across from my house.
Stretch for a minute on the rocks at the top
Start running
Seems to really help me
I do nothing.
I used to do lots, and always had terrible DOMS. Thought i wasn't doing enough stretching, so did more and more. It didn't help. eventually quit running.
Have since read plenty saying it does nothing useful.
So now i just put my shoes on and set off. The first 200m might be marginally slower than the rest of the run, but that's it.
If I were racing, i would do a warm-up, but it wouldn't be stretching, it would be more running. I think a warm-up helps the HR rise more quickly to operating pace once you set off for real. certainly found that cycling. if i do a warm up ride before a race, then HR will go from say 110 to 175bpm in pretty short order whereas it would be much slower if i hadn't done the warm-up first.