Jogging

Ok, so now that the exams are over, I've starting jogging in the park.
I did it for the first time yesterday, but today some of my muscles ache a bit.
So I was wondering, is it because I didn't stretch before I ran? And how do i do stretches?

Also, can I hurt myself if I still go for a jog, with my muscles aching like this?

Reply 1

bedbug

14

You should stretch before and after ideally. Google stretches, they shouldn't be too hard to find and would make a lot more sense seeing a photo than trying to write an explanation.

Reply 2

Anonymous #1

OP

Yea, but there's so many different types.
And I only have to stretch my legs if I'm gonna go jogging right?

Reply 3

bedbug

14

I tend to but it wouldn't hurt to stretch out everything really.

Marry Me lol

yeh u shud give them muscles a stretch before and after!
jst to get rid of latic acid build up etc and stretch them to stop stiffness
and also
it allows u to warmup and stretch them to stop muscles aches and pulling xxx

Reply 6

Zlatan

1

Silent_Sniper

Marry Me lol

'You're a tit' :blow:

Reply 7

FranzFan

1

Try this website

No pics but gives you the kind of instructions you need. http://www.scnmcjsa.org/Training/stretching_exercises.htm

I usually do about 5 mins leg exercises before jogging. Another quick tip-if you don't want to knacker your knees up then try wearing knee supports or running on grass instead of concrete. Most people who run regularly on concrete have big problems in later life.

Reply 8

dementedbunny

11

DO NOT i repeat, DO NOT stretch before you run!!! your muscles are still cold and they will stiffen. i've learned this in P.E. class time and time again. have a very light 2 minute jog to warm up your muscles and then stretch. then get on to your main jog. then stretch very well after.

Reply 9

Mangaroo

12

stretch before exercising for sure, then when you are done, use heat spray or have a hot shower to relax your muscles

Reply 10

danni_bella

17

Anonymous

Ok, so now that the exams are over, I've starting jogging in the park.
I did it for the first time yesterday, but today some of my muscles ache a bit.
So I was wondering, is it because I didn't stretch before I ran? And how do i do stretches?

Also, can I hurt myself if I still go for a jog, with my muscles aching like this?

Stretch thoroughly to minimise muscle soreness after jogging, and try not to go every day.

Kinda learnt this the hard way :redface:

Oh and also if you've an 8DD like me, who cares how much you have to pay for it - INVEST in a great sports bra AND sports crop top to wear over that, your breasts will thankyou for it :biggrin:

Start by warming up, end the jog by cooling down.

And if you can, now that it's your summer, try to include a VARIETY of different activities such as swimming + cycling too :smile:

Reply 11

Fluent in Lies

2

They ache because you used them.

Reply 12

Nutter

16

That's just half the story. More importantly, it's due ot the lack of stretching.

dementedbunny

DO NOT i repeat, DO NOT stretch before you run!!! your muscles are still cold and they will stiffen. i've learned this in P.E. class time and time again. have a very light 2 minute jog to warm up your muscles and then stretch. then get on to your main jog. then stretch very well after.

Good advice there, but even if you don't do that initial 2 minute jog, you're going to be well. The stretches are far more important.

Reply 13

Fluent in Lies

2

Oh piffle. stretches smetches.

Reply 14

tony_

stretch a little before you run, just ankles and quads, and walk or jog a little bit, like 50m just to loosen up a little
but then spend like 15mins strectching after you've run, including shoulders and back

Reply 15

iceman_jondoe

18

i usually warm for a couple minutes then stretch then do a long run then stretch again

Reply 16

mk118

Hey majority of advice hear is good.

If you're planning on increasing your distance to about/above 10k then its important to stretch upper back, cause if you run like most people then you'll constantly be turning slightly from side to side and eventually these muscles get painful.

Wear good shoes also, i gotta rest for the next few weeks due to shin splints in left leg.

All the best

Mk :cool:

Reply 17

BlackHawk

17

Anonymous

Ok, so now that the exams are over, I've starting jogging in the park.
I did it for the first time yesterday, but today some of my muscles ache a bit.
So I was wondering, is it because I didn't stretch before I ran? And how do i do stretches?

Also, can I hurt myself if I still go for a jog, with my muscles aching like this?

You do need to stretch thoroughly before undertaking any exercise. Not just one or two stretches, but a good 5 minutes of it. Then ease yourself into walking, and then jog. Try these:

Warm Up and Cool Down Exercises

Warm Up.

It is very important to perform a warm up before exercise. This helps loosen the muscles, mobilise the joints and ensure the heart and lungs are working effectively. It also prepares your body for more vigorous exercise still to come and failure to warm up could lead to injury. Your warm up regime should include:

a. Brisk walk or gentle jog for 3 minutes.

b. Gentle rotation of hips and shoulders, neck and head for 3 minutes.

c. Increase the pace of your jogging for 3 minutes.

d. Light stretching of the arms and legs and abdomen using the stretching exercises 1-4 described below.

e. Final 3 minute period of jogging, with the pace slightly increased.

It is equally important to cool down after exercise, again, this will prevent injury and reduce the likelihood of muscle stiffness. Finish all sessions with 2 or 3 minutes of very gentle jogging, followed by 5 minutes of the stretching exercises 1 - 4 described below. Remember, hold a gentle stretch for about 20-30 seconds and then relax slowly.

ABDOMINAL STRETCH

THIS EXERCISE IS USED TO MOBILISE THE ABDOMINAL REGION

Standing with feet shoulder width apart, gently stretch down to the opposite side of body. Hold for 6-10 seconds. Change arms and repeat. Repeat to both sides a total of between 15-20 times.

HAMSTRING STRETCH

THIS STRETCHES THE HAMSTRINGS A COMMONLY INJURED MUSCLE OF THE UPPER LEG

Place one leg forward with the knee straight and your toes pulled back towards you. Bend your rear leg and place your hands on the bent knee for balance. Keeping your back straight, slowly bring your chest over the forward knee, feeling the stretch at the back of the upper leg and knee area. Hold the stretch for 20-30 seconds. Change legs and repeat. Repeat 3 times for each leg.

CALF STRETCH

THIS IS A GOOD EXERCISE FOR STRETCHING THE CALF MUSCLE

Stand leaning against a wall one foot in front of the other, toes facing forwards. Bend the front leg gently stretching the rear calf muscle. Maintain this stretch for a minimum of 2030 seconds. Change legs and repeat. Repeat on both sides a total of 3 times each.

CHEST STRETCH

THIS EXERCISE ACTIVELY STRETCHES THE FRONT SHOULDER, LATS & CHEST

Stand with feet apart, chest out, stomach in, and with hands behind your back. Force the palms of your hands backwards and upwards (remember to keep your body upright and not to lean forward) and hold for 10 seconds. Relax and repeat 3-4 times.

Reply 18

WokSz

17

Your muscles may be aching for several reasons, notably that you it was your first time jogging after a long time. After a few times, the pain should decrease.

Reply 19

TheWildChild

11

yea you definitely need a pulse raiser like jogging followed by stretching! and also a cool down after you finish exercising. warming up has many other benefits than simply reducing injury, may even improve your performance

also, even when you do warm up you will still feel some muscle pain, just shows youve exercised hard and is a result of muscle damage being repaired. (Delayed onset of muscle soreness-all comign back to me from a level pe! lol)

check this: http://www.netfit.co.uk/stretching.htm) for some basic strecthes

Jogging

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