Good pre-run stretch?

Question

I need to learn a good pre-run stretch. Typically I will run about 3-5 miles but I've never been a good stretcher (I run off and on, at most 2-3 times a week). Last week I was almost all the way through with my run when I felt a pain in my calf. I stopped running and it seemed to get better. Today I ran lightly for about 5 minutes and the same pain in my calf came back. What do you suggest?

Answer 1

I think you might have a strained calf.

To improve just rest for a couple of days, in those days it is very recommended to ice the calf two times a day no more than 15 minutes each time. When you feel like you are ready to run do a little warm up (jog around 5 minutes) then stretch.

The best and safest calf stretch goes like this.

>>Stand in an upright position.

>>Shift your body weight to your left leg.

>>Keeping your right heel on the ground, lift your right foot's toes up and back toward your shin.

>>Hold for a second or two, then release.

Do 10 times, each time trying to lift your toes closer to your shin. Repeat on your other leg. Use a tree, bench, or wall for balance if necessary.

Answer 2

Good question, there are stretching routines found at many web sites.  Stretching is important to keep the muscles elongated and help to prevent injuries.  However, one should never stretch when your muscles are cold.  So the concept of a pre-run stretch is dangerous.  I have seen runners injure themselves stretching before an event.  

Best time to stretch is after you run.  Start your run easy and allow your muscles to warm up as you run your 5K.  Afterward you will want to stretch the muscle groups.  If you want to stretch before your run, I suggest a light 5 – 10 minute jog before you stretch.   You will still want a cool down period after your run.  So you may want to walk for 5 – 10 minutes after your training run as well to allow your heart rate to come down.

  

Harry