I'm a wee bit stiff

DustyBin

I'm about 2 months into running now, and have been averaging approx 30 miles a week the past 3 weeks
Stiff as a board
It's not even funny how I struggle to lift my knees above my waist (or even to reach my waist)
I never stretch before a run, but always do 5 - 10 minutes of stretching afterwards
A lot of stiffness going on, also feeling it across the top of my back / shoulders

Two questions:
1 - will it go away as I get more used to running?
2 - do I need to do more stretching exercises?

All and any advice / criticism welcomed
Thanks

metamorphosis

How long do you stretch for after a run? I felt like this when i started increasing my mileage. I started stretching - hams, IT band, quads, calves, groin, hip loosening exercises -- everything really and i assisted my self with a dynaband to deeped the stretch whenever i could, holding for 30 sec then changing side and repeating the stretch before moving on.

Also , i fing doing pilates and freestyle yoga excellent for this as it really works those areas you normally dont work like strenthinning areas aroud the IT and knee and core and you get in a really good stretch. Helps A LOT with the tightness.

DustyBin

Thanks ULstudent
I stretch between 5 & 10 mins after each run
I'm also doing circuits once a week which should help strengthen core, knees, shoulders etc
Starting swimming lessons next week which may help with loosening me up a bit again?

another world

Personally I think 30 miles a week for 3 weeks is a lot if you´ve only been running 2 months. It´s to be expected that you´re that stiff. Maybe reduce the volume a bit for a while and add in some more complementary exercises like weights, yoga etc

Blueskye

What about getting a rubdown/sports massage? Well worth it to prevent any injuries down the road. And more stretching would definitely help.

meathcountysec

From looking at the photo you posted on another thread I think maybe you are carrying your arms too high, leading to tension across the shoulders and upper back.

How Strange

DustyBin wrote: »

A lot of stiffness going on, also feeling it across the top of my back / shoulders

Speaking as someone who suffers from stiffness around my neck and shoulders, if this is a problem which only started when you took up running then you're definitely tensing your shoulders while running and you probably don't realise that your shoulders are up around your ears.

You need to consciously drop your shoulders while on a run. You may need a physio or sports massage therapist to show you how to do this but when your elbows are tucked behind you, close to your trunk, then consciously try to drop your shoulders as if someone is pushing on them.

A massage might be a good idea to get rid of existing tension.

For stiffness in your legs maybe go for a 5 min warm up slow jog, then stretch all muscle groups in your legs then start your 30 min run and stretch after. Also some gentle stretching on the days you aren't running may help to.

IMHO, pilates is a great way to combat both these problems.

Rineanna

If you're worried this will be prohibitive to your future running career or may lead to injuries down the line, then you're best bet is to consult a professional who might save you a whole lot of bother down the line.

DustyBin

Thanks for the replies
Went for a slow 5k tonight (about 10 min mile pace)
Consciously dropping the shoulders as I went, and trying to cleanse the legs for a longer run tomorrow
I was surprised myself when I saw that photo, it's like I'm trying to hide my neck or something!!
Ok so I'm going to treat myself to a massage, get me some new stretches & spend more time doing them. Also start doing a few in the early part of the run. Really need to work on dropping my shoulders though.
Even though I was an on / off smoker back in July, I'd being doing a fair bit of 5 a side soccer and rowing before that so I think that's standing to me insofar as the mileage I'm doing seems quite manageable. Not planning on increasing it too much more over the next few months, and it is spread out over 6 or more runs a week. I have a lower mileage week planned for next week though so that should help also.
I'm not worried about the stiffness being a long term thing or anything - just looking for reassurance that I can do something about it

Thanks again