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ARABIGAL's Photo ARABIGAL Posts: 274
10/3/10 7:53 A

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I just started this program and on Day 2, I was 15 mins. into my workout during one of the jog minutes and I felt a pop in my calf muscle followed by pain. I don't think I tore the muscle or there would be swelling and heat but I know I strained/sprained something as I cannot put any pressure near the ball of my foot. Should I have stretched before doing the 5 min. warmup since I am new to this and out of shape? Advice please.

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MILIO99's Photo MILIO99 Posts: 29
9/25/10 1:06 P

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I stretch before my warm-up, jump off the treadmill after the 5 minute warm up and do a few stretches and then stretch again after my cooldown. Stretching after my warm-up keeps my legs from feeling like lead during my runs. Yea, my HR may come down during the stretches but it goes back up fairly quickly so not much lost there.

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SODEEP's Photo SODEEP SparkPoints: (0)
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9/11/10 4:37 P

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I just found this website which has a few yoga stretches that have been picked out for runners in particular. They might be helpful? www.womensrunninguk.co.uk/yoga.obyx

Let me not to the marriage of true minds
Admit inpedments. Love is not love
Which alters when it alteration finds,
Or bends with the remover to remove:
O no! it is an ever-fixed mark
That looks on tempests and is never shaken.

"If you stand for nothing, you'll fall for anything," Malcom X


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MISSY1013's Photo MISSY1013 Posts: 151
8/26/10 5:54 P

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I suppose I have learned from my mistakes. Day one I stretched before a 5 min warm up walk but did not stretch afterwards. The next day I was extremely sore. Yesterday, on day 2, I did my warm-up walk and stretched after my run and today my muscles feel much better. No two day rest for me this time. I'm roaring to go today but I do realize that I need a days rest. I'm looking forward to tomorrow's run.

~Michelle

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ADKONKLE's Photo ADKONKLE SparkPoints: (38,914)
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8/24/10 12:32 P

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Here is the key WARMUP is the 5 min walk. There are some other things you can do to loosen up, but the walk goes a long way. The idea is to get the muscle moving and ready to run. The strech comes at the end to lengthen the warmeup muscles and help dissipate the lactic acid and hopefully fight the soreness. So many of use stretch first because that is what we learned in elementary school. A little sore is not a bad thing the next day. Just the muscle repairing the tears induced during the workout.






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MISSY1013's Photo MISSY1013 Posts: 151
8/24/10 10:22 A

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I suppose that is my error and why I feel so sore after my Sunday run. I stretched before my work out and now I'm aching all over. I will definately remember to stretch after my run and see if that makes a difference.

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AJBOYER222's Photo AJBOYER222 SparkPoints: (0)
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8/10/10 7:12 A

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Thanks guys! You've all reinforced what I've been doing, so that makes me feel more confident that I'm doing the right thing!
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I really appreciate the feedback! Have a great day!

Amy - Running in Pennsylvania
Zumba Lover and half-marathoner in training!
BLC22 - Tenacious Jungle Tigers

Running for a Cure! pages.teamintraining.org/cpa/hershal
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NZGODDESS's Photo NZGODDESS Posts: 760
8/10/10 12:49 A

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I stretch at the end too because I don't like cooling down after I warm up.

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KIM--POSSIBLE's Photo KIM--POSSIBLE Posts: 3,267
8/9/10 3:07 P

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I'll have to find the articles, but everything I have been reading lately suggests that there is no benefit to stretching before a workout; that the benefits are seen by stretching at the end of the workout. I'll try to find the link to the article(s), but it was saying that studies found stretching before a run didn't prevent injury or soreness.

If you warm up, then stretch, your heart rate goes back down and you would need to warm up again.

I warm up, then go straight into my workout, then walk 5 minutes to cool down, then stretch. I view my stretching as a reward at the end: it feels so good to stretch out those muscles!

~~Kim in NC~ EDT
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ON2VICTORY's Photo ON2VICTORY SparkPoints: (0)
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8/9/10 7:43 A

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According to what I have been reading, stretching should be done after warm up due to the muscles and ligaments are more pliable. Warm up is what it implies, it warms up your core and gets things flowing. then the stretching is done after things are made more pliable.
www.runtheplanet.com/trainingracing/
st
retching/chap4-warmup.asp


Also, concerning after workout stretches..

"Post workout flexibility training also has a regenerative effect, restoring muscles to their resting length, stimulating blood flow, and reducing muscle spasm"
National Strength and Conditioning Association Essentials of Personal Training, PG 272 Para 2
Copyright 2004 NSCA Certification Commission



Edited by: ON2VICTORY at: 8/9/2010 (07:53)
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MGREER84's Photo MGREER84 Posts: 465
8/9/10 5:27 A

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Warm up and do a few quick stretches. While you are going if you feel anything tighten up out of the ordinary, stretch it slowly. Listen to your body.

After my workout I try to do some yoga poses to help bring me back to center. It feels awesome and I love it!

“All scars heal eventually. You must let them heal to move on. Scars are not there to remind you of your suffering; scars are there to remind you of the fact that you have won – your scars are healed.”

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AJBOYER222's Photo AJBOYER222 SparkPoints: (0)
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8/9/10 12:01 A

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OK guys, when do you do your stretching with this program? I'm on W2 and I've been stretching when I finish. Is this a good way to go? It seems like it would make sense to stretch after the 5 min warm up walk, but I don't want to break up the momentum at that point either. What is everyone else doing?

Amy - Running in Pennsylvania
Zumba Lover and half-marathoner in training!
BLC22 - Tenacious Jungle Tigers

Running for a Cure! pages.teamintraining.org/cpa/hershal
f13/aboyer4ji5


Follow my fitness journey on Facebook! -
www.facebook.com/ConfidentAndFit

"Go confidently in the direction of your dreams. Live the life you have imagined." Henry David Thoreau


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