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
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%
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
fuck i haven't even considered plantar fasciitis, I'll definitely lookup how to avoid that. and those videos look hella informative and numerous lol, i feel like I can learn a lot from them.
id recommend checking out the myrtl routine, its a little time consuming if you do all of it but i think its the best routine ive used, and its all dynamic rather than static stretches
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.
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