Stretching,

madon

Sorry if this has been discussed I done a search and I got loads of threads but couldn't find what I was looking for so gave up!
How long do you hold the stretch for? (I'm holding for 5 secs)
Do you repeat the stretch and how many times?
Do you stretch straight away after coming in from a run?
Does anyone know any good sites that shows stretches for different muscles?
Thanks in advance!

RayCun

I use these stretches (apart from the piriformis one), holding each one for 10 seconds on each leg. I do a set after each run, if my legs are feeling tight before/during the stretches I might do a second set.
If you google for running stretches you can probably find some video demonstrations.

madon

Thannks RayCun, The link you have there is great very straight forward and easy to follow.
I was doing most of these stretches anyway so thats reassuring for me to know- I suppose I was doing them so absentmindly at this stage I was doubting whether or not I was doing them right or the proper ones. It was the hamstrings I wasn't doing and is probably one of the obvious ones:rolleyes:
Just reading the bit about the quads being responsible for lifting knees etc and the more aerobically fit I am becoming the more I've noticed that it is the strength in my legs that is holding me back- so another question!
Any tips on strengthening quads or will it come with time?

RayCun

Run up a lot of hills

(sorry, no idea. I just keep running and hope all the bits keep up)

madon

RayCun wrote: »

Run up a lot of hills

(sorry, no idea. I just keep running and hope all the bits keep up)

Was trying my best to avoid hills:D They hurt!

TFBubendorfer

Yup, run up a lot of hills. If you don't like them it's a clear sign that you should do more of them.

Alternatively try cycling.

And btw, ask yourself if stretching is helping you at all.

madon

TFBubendorfer wrote: »

And btw, ask yourself if stretching is helping you at all.

I am sore if I forget to do them so they are helping I suppose.

InTheTrees

RayCun wrote: »

I use these stretches .

Thanks. I use 1,2 & 4 but I'll expand that I think.

BeepBeep67

Don't forget to add 'dynamic stretching' to your routine, especially before a session or a race.
Some examples here

For strenghtening the quads try squating by placing one foot raised on a chair behind you and then squat down concentrating on keeping your knee over your toes and easy steady movements.

madon

BeepBeep67 wrote: »

Don't forget to add 'dynamic stretching' to your routine, especially before a session or a race.
Some examples here

For strenghtening the quads try squating by placing one foot raised on a chair behind you and then squat down concentrating on keeping your knee over your toes and easy steady movements.

Just tried these- very good.