Ouch! Took a short run...?

Question

Me and my housemates went for a run on Wednesday (we're planning for a 100 mile bike event) and wanted to get a bit fitter.

Now, I don't think I'm unfit, only last Sunday we all took our racing bikes out and did 60 miles in about 3 hours no problems, but after only a 2 mile jog/run I was heaving and panting and still to this day, the outer sides of my thighs and lower shins ache.

Now, I know I'm not a runner, I like the lower impact and faster sport of cycling, but I want to get better.

Basically want I want to know is the best types of stretches and warm ups I can do before and after to stop me ending up walking like a penguin the day after :P Also any other tips you guys can recommend

Answer 1

sounds like you didn't stretch, and now you're paying the price.  ouch...on the bright side, you found your mistake, and you'll learn from it.

I find the best way to stretch is with a rope.  I know it as the Wharton Method, and I'll include a link to it below.  I find it helps you find spots that'll bug you later, it helps to loosen everything up, and on top of it, it just feels good.  The downside is it takes a while, meaning you can spend 15 minutes pre-run just stretching.  However, I have been injury-free since i started stretching like this, so i feel its worth it.

also, be sure you have a good pair of running shoes for your own feet.  Go to a real running store (examples by me are runner's edge and super runner's shop), not a Nike store, Footlocker store, etc.  At a real running store, they'll see if the shoes fit your arch, if they match your style of running, if they compensate for your supronation or pronation, etc.  Overall, it is very important.

Answer 2

wow

sounds like  u didnt stretch out before running.. and also after runing..

well im a runner.. and this happens when i dont train for like a week(after being sick or something).. and its normal.. it goes away but remember TO STRETCH.. like  ur leg muscles especially.. (going online and looking up strecthes before running would be the best thing to do.)