Stretch, strength, core... do you? :-)

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HappyG(rrr) Jul 2017 12:02pm, 26 Jul 2017 26,974 posts	0 HappyG(rrr) Hi kiddiwinks We had a great thread a few years ago called Tracking Total Training Hours (should have been TTT Time, now that I think about it?!) fetcheveryone.com/viewtopic.php?id=52477 It was born out of my injury and inability to run as much as I wanted. So to motivate myself I was tracking other non-running training and dragging like minded folk along with me. Was quite fun actually. Now, in my advancing years, I have decided that stretching, strengthening, core and other non-running training is of increasing importance for me to avoid injury. In a similarly self-serving way, does anyone else fancy sharing their views on such things, and whether they are necessary or useful in avoiding injury, improving running or just fun in and of themselves? I'll start - I do! My week (in addition to 6-10 hours running per week, depending on where I am in training cycle) 1 hour light weights class (bodypump usually) 45 min class of stretch / core (either Pilates, yoga or a bums and tums type thing) 1-1.5 hour of other gym work on my own, usually stretch, some core. But at the mo I'm not doing swimming, cycling, rowing or any other non-running cardio. I am considering it! Anyone else? G
Fenland (Fenners) Runner Jul 2017 12:31pm, 26 Jul 2017 13,177 posts	0 Fenland (Fenners) Runner I thought that a recent study had proven (?) that stretching was more harmful than good. However loads of runners, me included, neglect all forms of stength work and then wonder why form goes to shit after a period of running.
HappyG(rrr) Jul 2017 12:48pm, 26 Jul 2017 26,975 posts	0 HappyG(rrr) Nah Fenners, it'll be like butter. First it's bad, then it's good, then it's bad! Seriously though, obviously I would expect there are good ways and bad ways of stretching, as there are with everything. To take an extreme example - overstretching a cold, tight muscle can lead to tearing the muscle = Bad But I think that running on muscles that are tight from previous days' training is a greater injury risk. Doing something to them (proper warm up - who does that?!) and/or stretching them the day before so that they don't tighten should reduce injury risk. I also foam roller a lot. That is a form of muscle softening, different to stretching, but with some similar benefits. It's a pain in the neck (actually, mostly a pain in the bum, calf, quad etc.) to do, but again, I think it reduces my risk of injury. If you can find the study that says "Don't stretch", I'd be happy to read it. But I bet it says "Don't stretch stupidly. Oh and do some stuff to loosen your muscles before going straight back into another intense training session."?! G
becca7 Jul 2017 12:53pm, 26 Jul 2017 7,297 posts	0 becca7 I tend to do hot yoga in the spring to get ready for running in the heat. I'm not doing this at the moment but stretch after running. I've not seen that study Fenners. I've always done some strength and core work but I think that more recently I had lapsed into shorter sessions which weren't so effective so I'm looking to up my game with a couple of weights sessions per week and I've even joined a gym and got a programme.
HappyG(rrr) Jul 2017 12:55pm, 26 Jul 2017 26,976 posts	0 HappyG(rrr) Sounds good becca. Have you seen any benefits of the core and strength (or any problems if you've been neglecting it?) G
westmoors Jul 2017 1:11pm, 26 Jul 2017 1,929 posts	0 westmoors Being a part time fitness (aerobics) instructor I have done a fair bit of strength, stretching and core work over the years. As I was an instructor before being a runner I cannot comment on whether it improves my running or not! As to the "should I / shouldn't I stretch" the current thinking is: Pre activity: range of motion / dynamic stretching to activate the muscles Post activity: static stretching to return muscles to their original length
becca7 Jul 2017 1:16pm, 26 Jul 2017 7,298 posts	0 becca7 HappyG - I was injured less often when I used to do more of this sort of thing, so that's why I'm going to do more of it.
HappyG(rrr) Jul 2017 1:19pm, 26 Jul 2017 26,977 posts	0 HappyG(rrr) Westmoors - hi, thanks for that input. Good to have a professional in here to advise! Thanks for clarifying the current thinking on stretching too. Makes complete sense to me. Becca - that's what I've found too. Since I've been doing Pilates / yoga, plus my extras of foam roller etc. (c. 4 years?) I haven't had a serious running caused injury. My two reasonably acute injuries that led to breaks in training were both lower back problems (caused by sneezing! Don't ask! ) And that despite my biggest mileages, fastest race times and longest ultras. G
RunningInCircles Jul 2017 1:23pm, 26 Jul 2017 1,828 posts	0 RunningInCircles What Westmoors says regarding stretching. Most importantly, various studies show static stretching weakens the muscle (the degree and for how long is subject of further scrutiny) and therefore if you employ static stretching pre-exercise you may put yourself at a greater risk of injury. Me - Bodyweight fitness routine 3 days a week (M/W/F), with yoga most days then running on top of that. Do tend to foam roll and other types of mobility work as and when. Other stuff like swimming, kayaking etc.. is as and when the opportunity arises. I don't track that stuff. It's simple enough to just follow my routine
HappyG(rrr) Jul 2017 3:24pm, 26 Jul 2017 26,978 posts	0 HappyG(rrr) Thanks for that RIC. I didn't know about static stretching weakening the muscle. But luckily I do my stretches after my run, or as a separate activity at gym after a warm up.(I say luckily, what I mean is unknowingly - but it was based on the suggestion of other, better qualified people who said, "Don't do big, static stretches before running. Do a dynamic warm up only. If you're doing stretches, do them after your run, or better as a separate conditioning session altogether and with adequate warm up. So I do!) Just out of interest RIC, you look like you run every day. How do you find, from a purely practical / logistical point of view, fitting in the running + this stuff? Do you do one around the other, or how does it all fit in? G