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

  • frankfurt_schoolgirl [she/her]
    ·
    2 years ago

    I've been running about 40 miles a week this summer, and what has worked for me has been a lot of static stretching after runs. I stretch once shortly after I finish, and then again in the evening. Hold every stretch for like 30 seconds. Lots of calf stretches because that's what I have the most trouble with. I don't worry too much about the warmup, just go a little slower for the first mile.

    The other thing that really helps avoid injury is strength training. When you only run, you develop an imbalance in muscle strength in your legs, which makes injuries more likely. A short leg/core routine like twice a week helps a lot.

    • Thylacine [any]
      ·
      2 years ago

      I'm ashamed but I've been skipping leg day for months 😓 but if it's going to prevent injury I'll get them back in my rotation.

      and if stretching after running and then later in the evening has gotten you to 40 miles a week then I must do it lol, I'm only doing 20ish a week