Few Questions - Stretching and Gels

krankykitty

Hey,

Would appreciate some opinions on the following.

I'm new to running and am frankly confused about stretching. Have been reading conflicting ideas on the web, some saying stretching is vital, and other people saying that it can do more damage than good, especially if not done properly. I personally do a 5 minute warm up walk before running but was wondering if perhaps stretching helps with the soreness afterwards? What do you guys do?
Sorry if this is a completely noob question.

And gels - do they just give you a boost of energy? Did the 10 mile at the weekend and found by mile 8 my legs felt like lumps of lead although I felt I had some life left in me aerobically, if you know what I mean. Would gels help with the lead leg thing? And do they really taste like people say they do?

Thanks!

osnola ibax

Hi kk, I'm a complete noon aswell so I can't offer any meaningful advice, just let you know my own experiences.

I don't stretch, because I don't like it and it takes too much time. It therefore suits me to follow the advice of tfbubendorfer and tergat who recently posted on the subject (worth a read).

In relation to gels, I took one on Saturday after 5 miles and it picked me up for half a mile only and then I fell flat on my face again. I am gonna try an isotonic drink next time. I then spoke to a former runner who stated that the problem with gels is that once the sugar hits the system, the body will absorb as much sugar as possible and the liver will use not only the sugar in the gel but also eat into any other sugar reserves triggered by the gel hitting the stomach, resulting in feeling even flatter than before.

I can't verify this to be medical / scientific / biological fact, just what he told me.

Blueskye

Hey KK,

I'm new enough to running too, but in training for the DCM. I warm up by just starting my run with a jog for a few mins but I do try to stretch afterwards with some basic stretches. I'm not sure if it works but it only takes a few mins and certainly hasn't done me any harm. I also try and do a bit of core work a few times a week.

Re. gels. I only use them for runs longer than 12 miles, usually take one at about 10 miles and then half an hour later. I don't use gels though, I use cliff shot blocs or these new GU chomps. They're like cubes of jelly which you wash down with water. I find them helpful psychologically as it's something to look forward to but I'm not sure about the science behind them. I'm sure the more experienced runners will have some good advice. I think you have to try a few out and see what works for you.

I think it's important to make sure you eat a decent meal a few hours before you head out, that should keep you going for ten miles.

michellemuncher

I have been running for a few years and from personal experience and everything I have read, stretching is very much advisable after you run. It helps the recovery of the muscles. Stretching before a run may be harmful, particularly if the muscles are not warmed up beforehand. A gentle warm up is all I need to do unless I am speed training.

How Strange

I don't stretch before running but if after a mile or two I feel a bit stiff then I stop and stretch. I always stretch after a run and spend at least 5 mins at it. It definitely helps my recovery and if I don't stretch then my legs are stiff and heavy for the next few days.

Re gels; I used to take them last year for long runs but they are really disgusting. This year I'm up to 18 miles and just relying on water and some istonic drink (not too much of that either). After the DCM last year my skin was awful; really spotty and in bad condition and I think the gels were partly responsible because it's too much sugar. I've found that an isotonic drink after an lsr is great for recovery as I don't get dehydrated.

IMO, a good carb fuelled dinner the night before a long run, drink lots of water the day before and a smaller meal a couple of hours before your run and you should be ok.

krankykitty

Thanks for all the tips. I think i might stick to my warm up walk for before, and try a few static stretches afterwards.

Interesting about the Gels eating into your sugar reserves. for the 5 and 10 milers I drank a bottle of Lucozade Sport before the race and water at the stops. I might try carrying a bottle in training and see how it goes. I'm not mad on the sports drinks (too sugary tasting). A cycling friend suggested these: http://www.nuun.com/ which I might try out and see how they are. They sound similar to Dioralyte sachets but hopefully with a nicer taste!