Stretching and Warm-up

[Mickey&Minnie]

What is your routine as far as stretching and warming up before a long run?

I need ideas so I don't injure myself. So let me know what what works for you.

 

[lukacseven]

There's no medical evidence to support that there's any physical benefits to stretching before a run. Most trainers recommend a good stretch post run. Inuries aren't caused by simply not stretching. If you feel better doing so, then there's also nothing wrong with it. Personally, I use a short walk of about 1/4 mile to warm up and usually take the first mile of a longer run at a reduced pace until I start to feel more comfortable. I also do some quick form drills as a warm up.

 

[wdwmagic]

I don't do any pre or post stretches. Just a 3 to 5 minute walk before and after.

 

[Fievel]

Same here...I start every run with a walk that slowly gains speed. When you run a Disney race, it's hard to stay loose when you are in the corrals as long as you are. I would suggest just do whatever you can to keep the muscles moving and warm.

 

[Monorail Lime]

I take 5 minutes to stretch before my long weekend runs even though I don't believe it has much of a physical effect. I use the time to calm my nerves and prepare myself mentally.

Most running injuries are caused by pushing too hard or too early. Take a gradual approach to increasing your limits and give your body time to repair itself. It's for a good reason that every training plan recommends a day of rest between runs. Pay attention to your body's feedback and take the time to address any unusual pains you may notice.

 

[JillC LI]

I have a little 5 minute stretching routine that I have done before every single run since 1995. Starts with a few deep breaths, arms over head, then works shoulders and waist, and then mostly diffierent parts of my legs and ankles. I could give you more detail if you want, but I don't know the proper names for things, so it might be tricky.

 

[joel_maxwell]

I do some of the traditional stretches but always, at the least hit my hamstrings, my calves and quads. If it is a long run with a lot of elevation change, ill stretch my groin area, Achilles and IT bands really well.

I like to stretch my arms too. They get worked as well.

 

[Mickey&Minnie]

I have a little 5 minute stretching routine that I have done before every single run since 1995. Starts with a few deep breaths, arms over head, then works shoulders and waist, and then mostly diffierent parts of my legs and ankles. I could give you more detail if you want, but I don't know the proper names for things, so it might be tricky.

Mostly what I have been having trouble with is my calves, but I figured out that it is mostly because I have gone from running almost entirely on the treadmill to running on asphalt. The more my legs get used to it the better it is getting.


Thanks all for the suggestions!

 

[JillC LI]

Mostly what I have been having trouble with is my calves, but I figured out that it is mostly because I have gone from running almost entirely on the treadmill to running on asphalt. The more my legs get used to it the better it is getting.


Thanks all for the suggestions!

There are definitely stretches you can do to lossen those calf muscles. I also do some for the achilles tendon because I used to get soreness there. Here's one good stretch: lounge forward keeping your back leg straight and BOTH heels on the ground. That gets the calf. If you are limber, try to bend your back leg a bit but still keeping the heel down. That works the achilles. Then switch sides.