Reply
Share |
Thread Tools Display Modes
Recovery & Stretching and more questions?
 
 
michael michael is offline
Banned


Reply With Quote
 
Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
09-10-2011, 10:39 AM
 
I started running this morning and it felt pretty easy.What I did is what Monty suggested;brisk walk for 5 minutes then 20 minutes of 60 seconds of a light jog alternated with 90 seconds of walking.Because of my G.U.T.S routine this was easy but I do feel a little tired.One of my questions is do you guys stretch after and what else do you do for recovery?I just don't want to burn my nerve force.Also I haven't ran in about 5 years so I overlooked the running shoe thing.So this morning I ran in sandles that strap around the toes and my ankles.Do you think this is ok?Also what do you think about treadmills?Since the winters are pretty much filled with snow where I live it's pretty difficult to run.

michael
 
 
Share |
 
 
monty monty is offline
Senior Member

Reply With Quote
 
Join Date: Apr 2008
Location: Arizona
Posts: 1,123
09-10-2011, 03:18 PM
 
Michael,

Stretching after is better than stretching before. I recommended a running shoe, you can go minimalist which is like the Nike Free. Sandals may make you get injured. treadmill running is good just vary the incline and when bored do a circuit of running and bw exercises.
Monty
__________________
"The really great man, is the man who makes every man feel great"
 
 
Share |
 
 
Paul Smith Paul Smith is offline
Senior Member
Paul Smith's Avatar

Reply With Quote
 
Join Date: Mar 2010
Location: Greater Pittsburgh Area
Posts: 426
09-11-2011, 12:52 AM
 
Michael,

I agree that (for me) stretching prior to running is not a good idea. I wait until after so I'm more loose with no fear of tweaking anything while I'm still a little stiff.

Now, what I have found to be GREAT for warm up AND recovery (in addition to some stretching) is isometrics and DVRs.

Here is my very simple warm up and cool down routine:

Warm Up (3 minutes total):
--DVR Squat x 10 at medium tension.

Isometric Contractions 10 seconds each.
--Wall Squat (the 3 positions from IPR)
--The isometric contraction from IPR (can't remember the name) where you get on your tip toes and flex the entire lower body (including clenching the glutes).
--Calf Flex (half squat position on tip toes and contract calf muscles hard)

Cool Down (10 minutes total):
--Three minute walk.
--Repeat the ISOs and DVR routine from above.
--4 minutes of various leg stretches

I do these before and after each run. I usually run four days a week (3 miles on Tuesdays & Thursdays, 5 miles on Saturdays & Sundays). I typically run at an 8:00 mile pace.

Ever since incorporating the ISOs and DVR I run injury and ache free. I am convinced that these exercises are the reason why. I feel a strength to my leg muscles and spring in my step that I never, ever felt before. Give 'em a try!

Paul
__________________
Website: http://PaulSmith.pro
Linkedin: http://linkedin.com/in/PaulDavidSmith
"We are what we think. All that we are arises with our thoughts.
And with our thoughts, we make our world." --Buddha

Last edited by Paul Smith; 09-11-2011 at 12:55 AM.
 
 
Share |
 
 
michael michael is offline
Banned


Reply With Quote
 
Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
09-11-2011, 08:06 AM
 
Thanks Paul
 
 
Share |
 
 
John Peterson John Peterson is offline
Author
John Peterson's Avatar

Reply With Quote
 
Join Date: Feb 2008
Posts: 14,096
09-11-2011, 08:19 AM
 
Hey Michael,

Great advice from both men. I too am against traditional stretching. In fact, years ago when I was a participant in a long distance running club every guy that I knew that habitually performed static stretching before running eventually got injured.

However a functional "warm-up" that brings blood to the muscle tissues involved in running is a very good idea. Before I run I do 12 slow Tiger Stretch Push-Ups and 12 slow Tiger Bend Squats. This brings warm blood to virtually every muscle in the entire body and functionally stretches all of the muscles and tendons used in running including the hamstrings, quads, and Achilles tendons.

---John Peterson
 
 
Share |
 
 
monty monty is offline
Senior Member

Reply With Quote
 
Join Date: Apr 2008
Location: Arizona
Posts: 1,123
09-11-2011, 01:17 PM
 
Dynamic WARM UP is the way to go which is:

DVRs light Isos or Butt kicks, lunges, heel walks, skipping, leg swings, walking Frankensteins, walking high knees. etc.
I have my distance kids do this before hard workouts, it has lessened injuries and made their legs stronger and if you watch sprinters warm up they do these exercises so why not distance runners, we want to get faster just like them. Our runners also do these before races and NO STRETCHING.

I personally teach a Yoga Fitness class to high school kids, it has really helped me but Yoga is not all stretching, it is also isometric and holds.

Here is a brief article on NOT Stretching before a run and why.

http://peakperformance.runnersworld....rformance.html


monty
__________________
"The really great man, is the man who makes every man feel great"
 
 
Share |
 
 
michael michael is offline
Banned


Reply With Quote
 
Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
09-11-2011, 04:56 PM
 
Thanks Monty,John,and Paul.

I heard about not stretching before a run before,I was just curiuos how you guys stretched after.When I played football before I used to do butt kicks,lunges,and high knees before a game.
 
 
Share |
 
 
John Peterson John Peterson is offline
Author
John Peterson's Avatar

Reply With Quote
 
Join Date: Feb 2008
Posts: 14,096
09-11-2011, 05:28 PM
 
Hey Michael,

After a run is the perfect time to do a set of Atlas Full Range Sit-Ups and Atlas Full Range Leg Raises. WHY? Because they decompress and elongate the spine while strengthening abs, legs, and core. This is also a good time for Tiger Stretch Push-Ups.

---John Peterson
 
 
Share |
 
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -6. The time now is 06:38 AM.
Powered by vBulletin® Version 3.7.3
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.


Bronze Bow Publishing Copyright © 2008 Bronze Bow Publishing. All Rights Reserved.