(Closed) Runner Bees- Stretching?

posted 6 years ago in Fitness
Post # 3
Member
5977 posts
Bee Keeper

It all depends on what things will bother you during your runs. I find that I have to stretch my IT band quite a bit on both sides after my runs, and then later on at night. I know a lot of people will tell you not to stretch cold muscles, but if I don’t, I usually have issues while running.

The big things for me are my calves, hamstrings, quads and IT bands. They have a lot of great recommendations for stretching these on runnersworld.com.

Post # 5
Member
443 posts
Helper bee
  • Wedding: September 2012

@2PeasinaPod:  Runnersworld is such a good resource.

@Take The Reins: As for when, one of the best things I started doing for my legs was a “light” warm-up – brisk walk or short jog – prior to stretching. This might be a me personally thing, but I find my legs are much more responsive (and recovery is much better) when I don’t stretch cold. I also repeat stretches post-work-out.

Post # 7
Member
5977 posts
Bee Keeper

When my IT band started acting up, I had no idea that’s what it was either!! Apparently, when you try to increase your speed or milage too quickly within a few weeks, you can totally aggravate your IT band. The best thing for it is rest, but if you are trying to run through it, there are a bunch of stretches out there.

I do light stretching of my IT band right before I run, and pretty intense stretching right after I run. Light stretching…cross your right leg over your left and touch your toes. Your IT band runs from your hip to your foot, so it will stretch each side. When you’re sitting, put your legs out in front of you. bend your right knee, and put it on the left side of your left leg. Put your left elbow on the right side of your right leg and twist. 

Those are a few good light stretches before you run. After you run, do those again, and the most intense one is kind of hard to explain. While you’re sitting, put your right leg out in front of you. Bend your knee and lay your leg down so that the outside of your right leg is facing the floor. While doing that, put your left leg straight behind you so that the top of your leg is facing the floor. Try to keep your posture and back as straight as possible. This stretch will kill when you first do it…but as you get more flexible, it will become easier! 

Post # 8
Member
2854 posts
Sugar bee
  • Wedding: May 2012

@2PeasinaPod:  FYI, the Stick or the Foam Roller are great to incorporate into stretching if the IT band is giving you trouble! 🙂  I have a love/hate relationship with the foam roller.. it hurts when I’m using it, but then I feel so much better!

Post # 9
Member
4466 posts
Honey bee
  • Wedding: June 2010

@atalante:  Agree!!!

 

I’m obsessed with the Stick, especially for my IT band!

Post # 10
Member
1629 posts
Bumble bee
  • Wedding: February 2012

A lifetime of other exercise (sports and dance) has me firmly on the side of stretching lightly before and more intensely after. Maybe that’s only okay because I know what movements are safe? I’ve never hurt myself from it. I do desk work so I really find that if I don’t stretch out my chest and shoulders before then it hurts when I run. I also roll my ankles and work them out… those joints get so crunchy.

Post # 15
Member
2401 posts
Buzzing bee
  • Wedding: September 2013

I always trained by not stretching beforehand. Instead, I walk for at least 5 minutes at a moderate to brisk pace. Afterwards, I do about 5 minutes of stretches (especially for my calves)

Post # 16
Member
4466 posts
Honey bee
  • Wedding: June 2010

@Take The Reins:  Are you getting enough water?  Dehydration can cause cramping.

I do light/quick/dynamic stretches before running, and then longer/deeper stretches afterwards.

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