pre and post stretch routine

subscriber

Can anyone suggest a good pre and post exercise stretching routine... its the one aspect of my training ive never developed properly, partly because I don't know what to be doing. At the moment im doing the regular calf and quads stretch but outside of that ... nout!! Flexibility exercises is something I know nothing about as well and would welcome any suggestions here..

Im convinced this is why im picking up soo many niggly injuries as well and need to sort it out..

I know there is a strength routine thread here which im doing but really lacking a good stretching routine.

dahat

I found this through here the other day......looks like it would do me..
Injured just now but am going to use this when i get backk

https://www.youtube.com/watch?v=qvmw1GtESmM

pgmcpq

Interesting that it suggests the static stretching routines after slow runs only. Injured myself and finding that spending up to 40 minutes stretching post run is necessary to keep me on the road.

subscriber

stretching is just something ive never had patience with, about half way thru any stretch or warm up routine, i end up just saying, feck it, that'll do and head off running the roads. Ive learned now this wont do any longer , im 5 weeks struggling with injury as well, and have been refined to running around the local horse racing track on grass to ease the pain. Going around in circles around the track is mind numbing but if it gets me to the start line of DCM, it will have to be done.

Anything on flexibility routines??

BeepBeep67

Before:
Easy jog 1-2k.
Dynamic stretching and some strides before a session or race.
After:
Static stretching, if time constrained just focus on your troublesome areas.

subscriber

excuse my ignorance.... but strides??

BeepBeep67

subscriber wrote: »

excuse my ignorance.... but strides??

Just run 50 to 100m @ race pace focusing on form with a walk/jog back recovery.

subscriber

BeepBeep67 wrote: »

Before:
Easy jog 1-2k.
Dynamic stretching and some strides before a session or race.
After:
Static stretching, if time constrained just focus on your troublesome areas.

if a troublesome area is an injured spot.. eg- strained hamstring at the moment would it be a good idea to avoid stretching this area until its feeling better or would it benefit from more stretching....???

BeepBeep67

subscriber wrote: »

if a troublesome area is an injured spot.. eg- strained hamstring at the moment would it be a good idea to avoid stretching this area until its feeling better or would it benefit from more stretching....???

If you have an injury see a specialist or rest and let it recover.
By troublesome areas I mean for example if you are prone to tight calves spend some time stretching that area and doing some some strengthening exercises.

Rantan

subscriber wrote: »

if a troublesome area is an injured spot.. eg- strained hamstring at the moment would it be a good idea to avoid stretching this area until its feeling better or would it benefit from more stretching....???

Do you use the high ham stretch? i.e. keep your leg horizontal and reach for the toes? A physio told me to avoid this and use the low ham stretch instead. I use the 2nd step on my stairs for this stretch - no higher. Also, from my experience a tight ham can be confused with tight glutes so try the crossed leg glute stretch and finally look up the pigeon pose on google - try that, - it gets to a group of muscles in your glutes/ass that are very hard to stretch. these all worked wonders for me. Also, you need to spend at least 20mins stretxching after all runs, long and short. good luck..