stillwaddler Wrote:I have only very rarely stretched before running, I feel such a pillock stood on the pavement stretching out! :-) and only stretch after a run if I remember. Mental note for lunchtime today, will stretch before I go out - promise!
Stretching BEFORE a run is not regarded as important as it once was from what I can see. I keep reading stuff saying that 'research shows' that stretching before a run, when your muscles aren't warm, is pretty useless and can even be dangerous. Hal Higdon recommends a bit of stretching about a mile into a run if you're going to do it at the start at all. Stretching afterwards is definitely helpful for avoiding injury though, and will help to reduce those aches and pains. Since I strained my calf a couple of times in 2003 I've always done a few calf stretches in particular after a run and have had no repeat. I usually do a few random others too but I don't go overboard. It definitely aids recovery though, and makes you feel better the next day. (But I agree that a massage is the nicest way of achieving this...)
stillwaddler Wrote:Andy, only running every other day for the over 40's? Seems like a good idea, but wouldn't fit in with Hal's marathon training
Well I don't know about that, SW.
It's true that HH schedules tend to be at least 4 runs a week, or 5 for the intermediate and advanced, but I'd make a couple of points. He always stresses that the schedules are a guide, and can be tailored within reason. He says you can substitute cross-training for a session, particularly those shorter midweek recovery runs. If you were going to go for alternate running days you could do:
Sunday - long run as per schedule
Monday - rest day
Tuesday - normal midweek run as per schedule inc speed/intervals etc if desired
Wednesday - cross training
Thursday - normal longish midweek run as per schedule
Friday - rest day
Saturday - long run as per schedule
Sunday - cross training
Monday - normal easy Tuesday as per schedule
Tuesday - rest day
Wednesday - normal longish midweek run as per schedule
Thursday - cross training
Friday - normal easy Thursday run as per schedule
Saturday - rest day
Sunday - long run as per schedule
... and so on.
The cross training could still be pretty taxing if you wanted it to - cycling, swimmimg, hill walking, and cardio-vascular, but just avoids the same stresses on the same muscles as the previous day's running. That would make a pretty respectable training plan for the over-40s I would say. It still includes a long weekend run and three cardio-vascular workouts in the week.
