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  #41  
Old 03.10.2014, 14:08
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Re: Running beginner

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The current dogma advises against stretching before running and recommends it after. This was after many years of conflicting research on the matter. It seems stretching before a run can actually increase the risk of injury.

I have loose ligaments though. I'm not supposed to stretch at all since I just end up hurting myself.
Intensive stretching prior any workout, especially when it's cold, is not recommended because one can tear muscles much easier. They are very vulnerable without gradual impact. Think of tissue contraction in low temps and expansion in high temps.

However warm up, then workout and stretching afterwards when tendons, ligaments and muscles are warm and flexible enough, is highly recommended. It prevents from pain next day after intensive workout.

For instance in tennis, warmup, game and then stretching works miracles preventing from lower back strains. I had numerous problems wit back and legs stiffness next day when not stretching at all after intensive sessions. However there are also days that too much stretching can do more damage as well. You need to know your body well, it's responses and tailor any kind of physical training accordingly.
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  #42  
Old 03.10.2014, 14:17
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Re: Running beginner

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Intensive stretching prior any workout, especially when it's cold, is not recommended because one can tear muscles much easier. They are very vulnerable without gradual impact. Think of tissue contraction in low temps and expansion in high temps.

However warm up, then workout and stretching afterwards when tendons, ligaments and muscles are warm and flexible enough, is highly recommended. It prevents from pain next day after intensive workout.
Does anyone really do the stretching afterwards (like thoroughly)? I know it's highly recommended but but...

After I'm done with the running I can't wait to lye on the sofa and watch some crappy movie on tv.
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  #43  
Old 03.10.2014, 14:22
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Re: Running beginner

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Does anyone really do the stretching afterwards (like thoroughly)? I know it's highly recommended but but...
Many young athletes sadly don't and ignore it but senior athletes they can assure you of its beneficial effects. I hardly see people doing that immediately after the tennis session though but they usually still do it later at home when body is still heated up enough. This in my opinion should be adapted to ambient temps. In summer less severe but in winter definitely a must. Example of one of very helpful routines that I found in my almost daily regimen:

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Old 03.10.2014, 14:23
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Re: Running beginner

I've been using the Adidas MiCoach App (works with iOS and Android), which has a variety of training plans from beginner, intermediate and beyond. I've been using it to train up to the Greifenseelauf last month (half marathon).

For me it's been great to keep me motivated (I get all the statistics, distance run, time, etc.) and also to keep me from overtraining (there are a variety of training sessions (20 minutes up to 1h 40min in my case). I used to simply go running 1 hour at a time, and that takes more motivating then if you simply have 30 minutes scheduled.

Best of all, you can also download gym training plans, i.e. to strengthen muscles, increase flexibility, etc. to complement the running. These are quite nice, since you have small videos for each of the exercises, the number of sets are given, etc.
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Last edited by Mica; 03.10.2014 at 14:27. Reason: P.S.: I like gadgets so iPhone, bluetooth heartrate monitor...
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  #45  
Old 03.10.2014, 14:32
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Re: Running beginner

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Does anyone really do the stretching afterwards (like thoroughly)? I know it's highly recommended but but...

After I'm done with the running I can't wait to lye on the sofa and watch some crappy movie on tv.
I actually just Googled this and it is recommended that if you stretch at all, do it after the workout and even then only a light stretch of any muscle which feels tight. A proper warm-up/warm-down is more beneficial.
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  #46  
Old 03.10.2014, 14:34
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Re: Running beginner

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I actually just Googled this and it is recommended that if you stretch at all, do it after the workout and even then only a light stretch of any muscle which feels tight. A proper warm-up/warm-down is more beneficial.
Screw that.

Go HARD
Go FAST
Go LONG

Then go home drink beer and eat pizza
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  #47  
Old 03.10.2014, 14:40
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Re: Running beginner

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Screw that.

Go HARD
Go FAST
Go LONG

Then go home drink beer and eat pizza
Wait, are we talking about running or a visit to Langstrasse on a Saturday night?
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  #48  
Old 03.10.2014, 14:44
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Re: Running beginner

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I actually just Googled this and it is recommended that if you stretch at all, do it after the workout and even then only a light stretch of any muscle which feels tight. A proper warm-up/warm-down is more beneficial.
This very much depends of one's physical requirements and type of activity we engage in. Personally, I cannot do without it. The below summarizes it quite well.

It makes sense to stretch what is tight and strengthen what is weak to bring the body into balance, rather than simply stretch because that is 'what you should do'. Stretching is important, but it needs to be used according to your personal requirements. Do not stretch just for the sake of it.

Full article
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  #49  
Old 03.10.2014, 14:54
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Re: Running beginner

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It makes sense to stretch what is tight and strengthen what is weak to bring the body into balance, rather than simply stretch because that is 'what you should do'. Stretching is important, but it needs to be used according to your personal requirements. Do not stretch just for the sake of it.
Actually, surely it makes sense to massage what is tight?

Stretching would achieve the opposite.
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  #50  
Old 03.10.2014, 14:57
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Re: Running beginner

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Wait, are we talking about running or a visit to Langstrasse on a Saturday night?
Which one are you training for?
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  #51  
Old 03.10.2014, 15:02
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Re: Running beginner

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Which one are you training for?
Undecided. I'm sure they both have significant health benefits .
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  #52  
Old 03.10.2014, 15:06
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Re: Running beginner

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Actually, surely it makes sense to massage what is tight?

Stretching would achieve the opposite.
When I was 18, i did a couch to 5km course. I dropped out because I injured myself every time. If I had known what I know now.... People with loose ligaments should rarely stretch, if at all. The course instructor had us all stretching before and after the run.
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  #53  
Old 03.10.2014, 15:09
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Re: Running beginner

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Actually, surely it makes sense to massage what is tight?

Stretching would achieve the opposite.
IMHO, stretching for sports like jogging or running might not be as needed (unless you do lots of uphills and tights get stiff) as for martial arts and tennis. In tennis you use most of the time one side and especially with frequent serving or smashing movement is very hard on your lower back.

In warm climates I used to live and when was much younger, I never needed to stretch. Here, I exercise regularly 3 x gym (weighlifting and cardio) and 2 x tennis a week, add cycling, jogging, swimming, skiing. I find the Alpine climate very rough in terms of weather changes and arthritis. At some point, along other activities like massage and spa, core stability exercises, mat and stretching came very beneficial.

Back to the topic, if you do not feel confident with your workout, and need tech-supported programs, then you might need manned machine, the thread mill is very good to start with. I use it at lunch time in our company.
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  #54  
Old 03.10.2014, 17:27
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Re: Running beginner

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Many young athletes sadly don't and ignore it but senior athletes they can assure you of its beneficial effects. I hardly see people doing that immediately after the tennis session though but they usually still do it later at home when body is still heated up enough. This in my opinion should be adapted to ambient temps. In summer less severe but in winter definitely a must. Example of one of very helpful routines that I found in my almost daily regimen:

You are right, but for the moment I dont have any big problems (maybe for only 1 or 2 hours after jogging I feel my muscles a bit tight) if I dont do the afterwards stretchings properly. I noticed though that I simply cant run if I dont do some good warm up exercises. My other half is always doing the stretchings too but I for one lack the energy tbh. I will try more.
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  #55  
Old 04.10.2014, 21:35
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Re: Running beginner

I stretch for the love of stretching! I enjoy that stretching feeling that "normal" people seem to describe as "pain". (I seem to be more flexible than "normal") I thought one was supposed to stretch both before and after exercise, I always remember to before but after I most often simply forget to. I am very prone to ankle sprains. I put this down to my hypermobility. Could it be because I am stretching before the run?
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  #56  
Old 05.10.2014, 20:03
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Re: Running beginner

Did my first C25k run on Friday night at the local Finnenbahn. About a 10 min walk to the track, 25 min workout and then 10 min walk back including the 5 min cooldown. Overall, a little over 5 km covered in 50 mins. Bit stiff the next day, but nothing serious.
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  #57  
Old 18.11.2014, 15:49
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Re: Running beginner

I suppose an update is in order. Yes, I am still running and rather enjoying it actually. I've just started week 5 of the C25k programme and it's going pretty well; shoes are fine and joints are holding together. I was a little worried about the extra strain on my resurfaced hip, but apart from the occasional ache, it's coped pretty well. I run twice a week at work over my lunch break, and then once at the weekend, weather permitting. It's been nice to mix it up with biking and going to the gym.
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  #58  
Old 08.01.2015, 16:11
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Re: Running beginner

And there we have it; I have finally completed the C25k programme .
All went surprisingly well considering. I did suffer my fair share of knee problems at one stage though, but took the opportunity to get my gait analysed whilst in the UK and picked up a better pair of shoes, which has helped considerably. Thanks to the mild winter, I've been able to continue running during my lunch breaks and at weekends and still enjoying it. I've also acquired the 10k app for my phone and will start that soon, but want to up my pace a little for now. I've looked at some duathlons (run/bike/run), but need to up my ftness and speed (and drop about 20kg ) before I consider this option seriously.
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  #59  
Old 08.01.2015, 16:50
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Re: Running beginner

Good job, I would strongly recommend to manage to run in winters too, even if it is not the same distance. It is about the clothing, so if you have the right gear it is kind of fun running in -2 to +5 with snow around. Even evening runs with light on your head is fun. Just that be cautious of the icy patches.

All the best
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  #60  
Old 08.01.2015, 17:05
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Re: Running beginner

I bought a pair of Icebugs (running shoes w/metal dibs in the sole, last longer than the type you can pull over bottom of shoe, and less awkward and noisy than Yak trax)yesterday, so I would feel excited about getting out even when there are slippery patches. With the temperature variations lately there are plenty of those...every few weeks I am either in Stockholm or Zürich - most noticeable difference is hours I can head out without a lamp, and that too changing quickly

My colour choices were typically female, a dull neon yellow, black with pink highlights, or an all-over rich raspberry (I chose those as they looked most appealing to my eye).

There are plenty of races in early spring as well. The best bit of running over winter is how much easier it feels when one's body has to adapt to rising temperatures.
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