I've been running regularly for almost a year but I've been neglecting proper warm ups and after run stretches. I haven't hurt myself yet and I want to make sure I don't lol. I started doing some shoulder rolls, walking lunges, and ankle things before running, but is that enough? Do I need to stretch after running? I usually lift afterwards and I know static stretches might not be good before exercising so idk what to do. I'm also incredibly self conscious so I don't want to do some of those goofy looking warm ups unless they're really good lol

Exercise keeps me sane and I really don't want to get hurt so bad I'm permanently injured or have to take a long time off, especially since I'm getting older

  • Dbumba [none/use name]
    ·
    2 years ago

    Think of your muscles like as rubber bands. When you are idle, they are cold. You don't want to stretch a cold rubber band bc it could snap. You don't want to stretch before running for the same reasons. Your muscles need to be warmed up first

    Warming up is just that-- getting the body used to getting moving. Walking, jumping jacks, lunges, jump rope at a low pace, squats, etc. Full body movement is best. Getting blood into places, warming up muscles for use. 4-5 minutes is good before any streneous activity. You don't want to go too hard either.

    You 100% need to stretch out when you are done. If you don't you are way more likely to get sore/injured/slow to recover.

    For reference I used to be formerly certified by the NSCA with marathon experience.

    Also one more bonus tip, if you are stuck on a treadmill, set the grade to 1% or 1.5%. It helps simulate outdoor running resistant better than at a flat 0%

    • Thylacine [any]
      ·
      2 years ago

      yeah I've tried looking up good running warm ups, and a lot of the videos and websites I found were just like 10-15 minutes of static stretches which I know is a bad idea. it's just made it hard to figure out what I should do when all these fitness websites are telling me things I know for a fact are bad.

      jumping jacks is a good one, I'll definitely add those in with my lunges and squats, thank you!

      You 100% need to stretch out when you are done. If you don’t you are way more likely to get sore/injured/slow to recover.

      ok cool. like I said I haven't hurt myself yet, but I always have the feeling that it's just a matter of time lol. how intense should they be? just like reaching for my toes for hamstrings, foot to hand behind my back for quads, stuff like that?

      and thankfully I have some really nice paths/trails close to me so I run exclusively outside. the winter kinda sucks but I really love seeing all the animals and butterflies, the friendly people walking their dogs. I would probably hate running if I only had a treadmill lol