A question for runners..

[MasAndrew]

I used to do a lot of running back when I was part of the track team/x-country team. I want to get back in shape and start running again but I forgot all the routines we used to do. What do you guys do in your daily running schedule? IE what warm-up, stretches, etc do you do as a runner and in what order do you do them in?

[ugarachel82]

I know that at the beginning of our cross country season in high school, after nobody had run all summer, we used do do nothing but thirty-minute runs for two weeks. Like, set a timer watch for thirty minutes and just go. This was good for me in that I didn't have to worry about making such and such in such and such time and helped build lung capacity back up to where it was at the end of last season. We didn't worry about how fast we were going or how many miles we did, we just ran/jogged or walked, depending on our level for thirty minutes. I'm doing this now, actually, as its been quite a while since I've done any serious running myself. It's working, too. You should be able to tell when you feel stronger after greater lengths of time. It's awesome that you are getting back into running though, i'd be interested in starting a group on here to help us keep going.

[MasAndrew]

I know that at the beginning of our cross country season in high school, after nobody had run all summer, we used do do nothing but thirty-minute runs for two weeks. Like, set a timer watch for thirty minutes and just go. This was good for me in that I didn't have to worry about making such and such in such and such time and helped build lung capacity back up to where it was at the end of last season. We didn't worry about how fast we were going or how many miles we did, we just ran/jogged or walked, depending on our level for thirty minutes. I'm doing this now, actually, as its been quite a while since I've done any serious running myself. It's working, too. You should be able to tell when you feel stronger after greater lengths of time. It's awesome that you are getting back into running though, i'd be interested in starting a group on here to help us keep going.

So, you just go out on running for 30 minutes? Don't you do any warm ups or stretching first or after?

[LakeJay]

I was reading an article the other day and it was more or less saying that static stetching (hamstring stretches, butterflies, etc.) shouldn't be done right before a workout. It's better to do them during your free time daily...maybe while watching tv or some other mindless activity. It is suggested that you more "warm up" type stretches (can't think of the name right now) before workouts as a means of getting your muscles ready for exercise. A few examples are body weight squats, jumping jacks and arm circles.

As far as training tips and techniques, I would refer to runnersworld.com. They have a training section.

[ugarachel82]

Oh yeah, I stretch, but only really after I finish running. If I have time, I'll walk for a bit before starting to run and then stretch after walking, because I have heard that it is never good to stretch cold...too much of a risk to pull something or something like that. I stretch the tight spots for the day/night after a run too.

[embrassezla]

i usually warm up by walking for 5mins before running, and then do about 20mins of stretching afterward.

[Cole]

i usually warm up by walking for 5mins before running, and then do about 20mins of stretching afterward.

DItto.

Or sometimes I'll combine it with yoga either before or after.

[mishl982]

Oh interesting. I find that if I don't stretch before running I end up aching A LOT the next day. Well, I ache anyway after running but it's 10x worse without stretching, at least in my case.

[LakeJay]

Oh interesting. I find that if I don't stretch before running I end up aching A LOT the next day. Well, I ache anyway after running but it's 10x worse without stretching, at least in my case.

Do you stretch after running though? From what I understand stretching after working out helps get rid of the lactic acid in the muscles which is a cause of the soreness.

[MetFanL]

Do you stretch after running though? From what I understand stretching after working out helps get rid of the lactic acid in the muscles which is a cause of the soreness.

It absolutely does. Stretching is like my reward for a good workout. I only stretch after I'm done w/ all my cardio and lifting. I also roll on a foam roller to help my IT band.

[mishl982]

Oh yea I definitely do a cool down and stretch after running. Otherwise I'll get really sick and weak if I just stop running and do nothing afterwards.

[red]

i love that foam roller. best invention ever!

ideally, i warm up with a slow jog, stretch, do my run, cool down, stretch. it doesn't always happen that way, but i generally can get in the warm up and the stretch at the end.

[LakeJay]

I start by jogging for a little bit...then I pick up the pace and start running...then I stop running and start walking...then try to start running again. Then I just stop and remind myself how much I hate running. :googly:

I did sign up for the JP Morgan Corporate Challenge in Central Park for this June. Hopefully this will motivate me to start running again :cool:

[mishl982]

Yea I don't really enjoy running after about 15 minutes, haha. I've started running outside recently too and it's killer! I've been trying to train myself for the past several months to running a 5k. I run in June. That's so close!!!

[MasAndrew]

Oh yea I definitely do a cool down and stretch after running. Otherwise I'll get really sick and weak if I just stop running and do nothing afterwards.

Refresh my memory, but what's a "cool down."

[LakeJay]

Refresh my memory, but what's a "cool down."

I'm sorry but you were part of a track/x-country team how long ago?

[mishl982]

Well, for me, a cool down is to walk for several minutes to get my heartbeat back down then to stretch stretch stretch.

[red]

for my cool down i usually do 1/2 mi to 1 mi of jogging. depends on what your tempo pace is. you can also walk for 5-10 mins or so.

[MasAndrew]

I'm sorry but you were part of a track/x-country team how long ago?

So sue me, I forgot what I was taught those many moons ago.