Comments on Running Injury Free: Stretching for Runners

There are conditioning exercises that will prepare...

2012-02-08T18:39:34.642-07:00

There are conditioning exercises that will prepare the body for a more demanding workout. It matters a lot to take it slowly to avoid the untoward effects of working out.

Anon, One more comment about your diet. Stay away...

2012-02-07T19:51:26.195-07:00

Anon,

One more comment about your diet. Stay away from fad diets that say you can lose a lot of pounds per week. If you do that, your body may think it is starving and will this lower your metabolism. Losing one pound per week is reasonable.

You have to lose 3500 calories to lose one pound. Thus, you need to lose 500 calories per day. 100 to 200 of that can come from your walking. The rest must come from your diet. Just eliminating all sodas and reducing your candy may be enough to lose 300-400 calories per day. Enjoy your food; just eat smaller amounts.

Hi Anon, I'm not a doctor or trainer and can ...

2012-02-07T19:47:10.209-07:00

Hi Anon,

I'm not a doctor or trainer and can only give general suggestions. Your reasons for starting to run are to lose weight and to reduce your pot belly. My suggestion is to walk not to run. Walking and running burn about the same number of calories per mile. Running has the advantage that you likely will cover more miles, but it is much more stressful to your body. You're already having lower back problems, and you don't want to make that worse. Walking will help you lose weight without as much stress on your back.

Read my page on LSD (Long Slow Distance), and read the essay by Doc Sheehan called The Basics of Jogging. Don't try to walk fast. Walk at a comfortable pace and enjoy being outdoors.

More important than exercise in losing weight is reducing the number of calories going into your body. Try and reduce the amount of red meat that you consume. Be sure that your carbs are complex, such as whole grains and veggies, rather than simple as in candy.

Keep up with the lower-back exercises that your doctor gave you, and try to walk at least three times per week for 30 minutes each time. In the beginning you might not walk that much, but you can slowly work up to 30 minutes. Read my pages on Beginners for suggestions about walking. I do a lot of walking in addition to my running.

Let us know occasionally how things are going for you. By the way, there is a nice discussion forum at walking.about.com

I am 28 years old man. My hieght is 5"8 and w...

2012-02-07T18:16:49.195-07:00

I am 28 years old man. My hieght is 5"8 and weigh 80 kg.I have been suffering from lower back pain for last one year.When i saw a doctor i was diagonised with loss of lumber lordsis.Medically i could not understand its meaning, but the doctor told me that my L4 and L5 bones are weak.He referred me some calcium tablets and protein diet and few lower back exercises.I was really benefited by them.However everyday in the morning I feel pain and stiffness in my lower back.Few days back i have started running to reduce my weight and also to reduce my pot belly tummy.Wat should i do? Should i continue running.please help

thanks for the info man, i just finish jogging, an...

2011-12-27T06:43:04.727-07:00

thanks for the info man, i just finish jogging, and feel the pain in my back after take a shower. well i think this article is a good start for a better way to jogging.

This is one thing most doing home workouts should know, the importance of stretching because they're doing by themselves, a proper advice like this is very helpful.

Hi Ron, When you start stretching, be very gentle...

2011-11-30T08:59:36.055-07:00

Hi Ron,

When you start stretching, be very gentle with your stretches. If possible, walk around for a while to warm your muscles. Also, stretch when you finish your run, again being gentle with your muscles. Some stretches stretch your muscles while other stretches make your muscles stronger. The stretches that strengthen your muscles are those that have resistance, such as holding one leg in the air (resistance provided by gravity) to strengthen your quads and furniture lift to strengthen your shins.

One stretch I don't have documented is to stand on a step with your toes on the step and your midfoot and heel hanging down. Slowly raise your body so your weight is on your toes. Hold your body up for a few (5-6) seconds and then lower your body such that your midfoot and heel is hanging down. Hold that for a few seconds. This strengthens your calves.

When I speak of midfoot I'm probably speaking of half of the midfoot. You need to keep enough of your foot on the step so you can support your weight. If your toes are strong and/or you aren't super heavy, you can have less of your midfoot on the step.

Hi Allen I run 3 times a week for 2o min each tim...

2011-11-30T07:15:33.299-07:00

Hi Allen
I run 3 times a week for 2o min each time
I do around 3.5 km each run
I do it for the last 3 months and its not easy but I enjoy it
Thanks for the tips ....I think I will sturt Stretching ....I neve streach before I run and I'm sure it can help me
Cheers

Hi AML, Stretching before running is a controvers...

2011-09-27T10:04:46.271-06:00

Hi AML,

Stretching before running is a controversy. I do it because that is the way things were taught back in the 70s when I first started running. I've never had an injury from doing stretches before my runs. It is a controversy because some people say stretching before can cause injuries. They have a good point. If you do stretch before, when your muscles are cold, do it gently and use static stretches not dynamic stretches.

However, everyone should stretch after running. Keep in mind there are two types of stretches: stretches to loosen ones muscles and stretches to strengthen the muscles. Stretches to strengthen involve resistance, such as lifting your leg in the air and holding it there. The resistance in this case is provided by gravity.

Almost all of the stretches I discuss in the blog are static. Dynamic stretches involve motion, such as with situps. Static stretches put stress on a muscle and the stress is held for a few seconds.

All runs should be preceded by by walking a for a few minutes to warm up the muscles. This is especially important if you don't stretch before. Most runners I see don't warm up. If they skip the warmup, the first few minutes of a run should be easy and slower, because that part of the run is serving as the warmup.

I see some people who doesn't do stretching at...

2011-09-27T09:01:39.280-06:00

I see some people who doesn't do stretching at all before jogging, specially young people, is it OK to do it without stretching?

The lower-back stretches is ...

2011-07-12T12:25:04.009-06:00

The lower-back stretches is definitely very effective to having a stronger back. I usually do this and I can say it works pretty well for me.

These tips are effective to avoid injuries and a n...

2011-07-11T02:31:52.728-06:00

These tips are effective to avoid injuries and a nice stretches to start your workout or any other exercises.

These are the right stretches and exercises for ol...

2011-06-29T01:12:04.324-06:00

These are the right stretches and exercises for older people before going on to jog. An uncle of mine has been doing this and his in really good shape.

Love the tips! many people doesn't care or jus...

2011-05-24T07:50:53.616-06:00

Love the tips! many people doesn't care or just simply ignore the importance of stretching before going to jog or any workout, stretches like these can help prevent muscle pains, specially back pains.

Nice tips! even for younger ones, sit ups can also...

2011-05-24T07:45:34.343-06:00

Nice tips! even for younger ones, sit ups can also cause back pains. These are good stretches.

Hi Anon, Some swelling of feet and ankles is norm...

2011-03-31T12:34:50.557-06:00

Hi Anon,

Some swelling of feet and ankles is normal. This is why the purchase of shoes is recommended for afternoons rather than for mornings. I don't know how old you are, your gender, and the amount (time-wise and distance) of running you're doing. I also don't know if you're wearing the correct type and size of shoes. So, just as a general suggestion, cut your running in half and see if the swelling goes down. You may just be doing too much, too soon for the condition of your body. If you cut your running in half and your swelling does go down over a two-week period, then continue with the lower distance and don't increase distance or speed more than 10% per week. Use the presence of swelling as a sign you're doing too much. If the swelling doesn't go down, head for a sports doc to get a better check of your feet.

After each run, use ice to help reduce the swelling. Put ice or frozen veggies on your ankles for 15 minutes at a time (use a handkerchief to separate the ice and your skin) and then remove the ice for at least 15 minutes. Also, take two buckets of cold tap water and give your feet a good soaking by letting your feet be immersed for about 15 minutes. You can put a tray of ice cubes in the water if you want to, but don't try and get the water down to freezing. Just cold water is sufficient.

You are to be congratulated for noticing the swelling and for being concerned about it. You are listening to your body, and that is good!

Hi.. i started jogging 1 month back. Now swelling ...

2011-03-31T11:16:01.878-06:00

Hi..
i started jogging 1 month back.
Now swelling is there around my both ankles.wat to do?Plz help
Thanks in Advance

At 57, I'm starting to run again. Found that a...

2011-01-03T21:32:34.885-07:00

At 57, I'm starting to run again. Found that a hot bath before a run really loosens me up.
Then stretches, then the run.
Seems to work.
That, and these new Reeboks (runtones).

Love the running stretches. Started implementing ...

2010-12-06T20:46:43.855-07:00

Love the running stretches. Started implementing these about two weeks ago and already feeling much more flexible.

Thanks!

Thanks for sharing your good news with us!

2010-10-22T12:44:48.470-06:00

Thanks for sharing your good news with us!

I am very happy how my body is shaping up – it loo...

2010-10-22T12:09:49.158-06:00

I am very happy how my body is shaping up – it looks firmer, my posture is improved, and I feel more in shape. My husband, and son both commented that they really see the difference. I am less tired, sleeping better, and more hopeful and focused. My confidence and self-esteem has improved, and I worry less and enjoy life more. Thank you for everything! http://if1s.com?112

Great article! Here's a few more running stretches to help with injury prevention.

Thank you for all this wonderful information. I ...

2009-08-01T07:55:51.669-06:00

Thank you for all this wonderful information.

I love that you've written in it plain ordinary English too! I have been to several websites that were explaining how to do pre and post running exercises only get confused into thinking they were trying to turn me into a Human-Pretzel that would NEVER get untwisted!

Thanks again Mr. Allen!

this is great info as I am new to running this yea...

2009-06-02T20:28:59.997-06:00

this is great info as I am new to running this year and would like to not hurt as I continue to increase my distance

I definitely need to concentrate on the stretching...

2009-04-28T11:23:00.000-06:00

I definitely need to concentrate on the stretching for combating knee pain/injury. My past knee injuries keep coming to light and I spend way too much time icing them when I should be using the time more constructively with stretching and strengthening the muscles.

Mark F. Garso 3558