The Running Thread - 2016

[PrincessV]

QOTD: Do you stretch either before or after your runs? Does your routine vary for a race?

ATTQOTD: I ALWAYS stretch and foam roll before and after every run! I don't advise others to do the same, but I've been a dancer all my life and I've been practicing yoga for 20+ years: I'm extra bendy, my body is used to stretching daily and feels all "off" without it, and I know very well how far to go to be helpful vs. hurtful. I tried not stretching pre-run because it's supposedly "bad", but it didn't work for me. My sports med doc says I'm "the exception to damn-near every running rule" lol!

 

[michigandergirl]

ATTQOTD: I have a strong background in yoga (I'm a certified teacher, but haven't actively taught classes in a few years), so stretching is a big part of my routine. I do at least 30 minutes of yoga about 3 times a week, and I almost always stretch after my runs. I never stretch beforehand, but I usually walk to warm up. I think stretching after runs and a regular yoga practice is very important for runners to keep injuries down and to help work out imbalances in the body. I also think it's important not to over-stretch after runs though, a valuable lesson I learned last fall after one of my 20 milers (hyper-extended my knee).

 

[PrincessV]

I also think it's important not to over-stretch after runs though, a valuable lesson I learned last fall after one of my 20 milers (hyper-extended my knee).

Totally agree - I'll use the foam roller gently after really long runs, and I'll do some gentle stretching in a hot shower, but nothing serious for at least 24-48 hours after.

 

[gjramsey]

ATTQOTD: No stretching for me. At times I feel like I probably should stretch my hamstrings, but never do.

 

[DopeyBadger]

QOTD: Do you stretch either before or after your runs? Does your routine vary for a race?

First, I can add what I've learned from my reading of research articles. Every person is different and you need to find what works best for you. There was a large scale study done that I read a while back that had several experimental groups in it.

1 - Those who stretched
2 - Those who didn't stretch
3 - Those who stretched but were instructed to stop stretching
4 - Those who didn't stretch but were instructed to start stretching

The premise of the study was to determine if one method was more advantageous over the other in prevention of injuries. Off the top of my head (I can't remember specifically) but I believe the stretching was a mixture of dynamic and static. The results were a bit surprising to me. Over the course of a few months, groups 1 and 2's injury rate was the same. However, groups 3 and 4 both had an increase in injury rate over there comparison group (1 and 2) and were similar to each other (3 vs 4).

So, what does this data mean? Like I said, everyone is an individual and you have to find what works best for you. Once you find something that works for you, stick with it. It just so happens the science behind that theory seems to support the idea.

For me, prior to running I usually partake in about 10 minutes of dynamic stretching (leg swings side to side, butt kicks, toy soldier, hacky-sack, butt kicks with arm stretches, and windmills with arms). If my pace is slower than marathon pace, then I just get started. If my pace is marathon pace or faster I usually do a 1.5 mile warm up and 1.5 mile cool down. After running, I usually do 10 minutes of static stretching (toes on stairs, pull leg back like chicken, touch toes with legs together, touch toes with legs apart, touch knee to chest in each direction, touch toes legs apart, touch toes legs together, and then stretch arms upwards). I haven't ever forgotten to do my pre-running stretches so I can't say what it would be like without it, but I know I've forgotten my post-running static stretching and I can tell a huge difference about 18-20 hours later when the fatigue or soreness for yesterday starts to set in.

As for races, I try to follow the same routine. Pre-Running: Dynamic with usually 1-2 miles of easy running (depends on race distance shorter race equals longer or more intense warmup and longer race is easier less distance). Post-running: Static stretching.

 

[opusone]

QOTD: Do you stretch either before or after your runs? Does your routine vary for a race?

I wasn't doing any stretching a few years ago, and then a year and a half ago, I pulled my right outer hamstring on an interval workout. Since then, I have starting doing several things on a somewhat regular basis:

1. I roll out my thighs, hamstrings, and calves. This is not necessarily done in conjunction with running, so I might just do it sometime in the morning or before bed.
2. I perform some dynamic exercises before each run in the morning to get the blood flowing and the leg muscles warm.
3. After the dynamic exercises, I will stretch a few muscles, but I make sure it is a very light stretch... nothing that could remotely do any damage.
4. In the warm shower after the run, I usually perform a couple of the same stretches I do before the run.

Same exercises/light stretching before a race. For a race, however, I will oftentimes perform the stretching parts after my warm-up run.

-------------------------------

Edit: I also think that warm-up (dynamic and static) has become more important for me after about age 40.

 

[BuckeyeBama]

Edit: I also think that warm-up (dynamic and static) has become more important for me after about age 40.

A great point - When I was younger, I really couldn't injure myself, either through action or inaction. I did what I wanted to do in training and the more that I did, the bigger, faster and stronger that I got. If I took a few months off, no big deal - a few weeks and I was as good as ever.

After about age 30, I saw a whole new world. And after age 40, I really had to reevaluate how I trained. I am now almost 50 and I no longer take anything to do with my body for granted.

 

[Diskidatheart]

Forgive me for taking over this thread too much. I am just unmotivated to do anything else right now.
What is being a pacer like?

@roxymama, it was fun and challenging at times. Since I was a pacer for training runs, I had to really make sure that I kept the pace consistent. The issues that I had were the some individuals wanted to try and push the pace. I just don't think they got the whole idea and I never understood why they didn't just try and run with the next fasted group. On the opposite end, there were some people that just couldn't hold the pace and it was my responsibility to make sure they weren't left behind, so at times, I would have to run slower until with them. Fortunately, there were usually a minimum of 2 pacers in each group.

 

[Baloo in MI]

QOTD: Do you stretch either before or after your runs? Does your routine vary for a race?

I do not stretch before running. I do start with about a quarter mile warm up/brisk walk then begin running. I always do a cool down walk also. For races I will usually do some slow running and build it up to some striding (given the space to do it) so that I can move faster at the beginning of the run. I am usually a bit anxious and eager to get going so the warm up helps me deal with my anxiousness.

 

[Miranda]

My training has been pretty mehhhh. I have been working hard at my spinning and getting that in 2x a week. My running has been inconsistent, though, and I need to fix that ASAP.

I would be hoping for a PR if I had been more consistent (33:08 5K PR) because it's a very flat course, but I think I'm going to say my goal is sub 35:00.

Well, I came close. Official time was 35:00.8, but we'll call it 35:00.

I am fairly happy with that, due to my inconsistent running the last few months, plus my PR was on a downhill course, and while this was a flat course, there were some tough conditions. It was an out and back at the beach down in MA and while it was in the 40's, it felt a lot colder because there was a fairly strong headwind on the "out" part coming across the wide open salt marshes, which was also tough to run against. There didn't really feel like there was a corresponding tailwind on the "back", though... I think the wind died down a bit! I am mad at my sneaker too, because I had to stop for like 15s to re-tie my shoe even though I tied them extra tight before the start.

 

[derekleigh]

This is gonna be totally random and off topic because I'm deep in random thought today.
I realized I have no idea how fast I could push myself if I only ran just one mile. I was looking at our local race calendar today to help my husband pick out his "march race" and there a quite a few St. Patrick one-milers. Some with beer, but most without. Don't really have the urge to sign up but I am feeling like I have this odd urge to go run only a mile sometime soon to see what I'd come up with...like empty the tank. Wondering how that would go.
Guess I've never just ran only a mile now that I think of it.

DopeyBadger really gave some sound advice.

I've only done three official 1-mile races, two of which were part of a challenge. But I loved them. The fastest offical mile I ever ran was in HS track and it was 5:59. Since becoming more involved with running 3 or 4 years ago, I've wanted to break that time. My current PR is 6:18.

1-milers are not too common, but they are definitely a fun race to do. A few warm-up miles prior and you'd be ready to see just how fast you can go. I'd try some interval and fartlek runs incorporating race paces or pushing yourself as hard or close to your limit.

First, I can add what I've learned from my reading of research articles. Every person is different and you need to find what works best for you. There was a large scale study done that I read a while back that had several experimental groups in it.

1 - Those who stretched
2 - Those who didn't stretch
3 - Those who stretched but were instructed to stop stretching
4 - Those who didn't stretch but were instructed to start stretching

The premise of the study was to determine if one method was more advantageous over the other in prevention of injuries. Off the top of my head (I can't remember specifically) but I believe the stretching was a mixture of dynamic and static. The results were a bit surprising to me. Over the course of a few months, groups 1 and 2's injury rate was the same. However, groups 3 and 4 both had an increase in injury rate over there comparison group (1 and 2) and were similar to each other (3 vs 4).

So, what does this data mean? Like I said, everyone is an individual and you have to find what works best for you. Once you find something that works for you, stick with it. It just so happens the science behind that theory seems to support the idea.

For me, prior to running I usually partake in about 10 minutes of dynamic stretching (leg swings side to side, butt kicks, toy soldier, hacky-sack, butt kicks with arm stretches, and windmills with arms). If my pace is slower than marathon pace, then I just get started. If my pace is marathon pace or faster I usually do a 1.5 mile warm up and 1.5 mile cool down. After running, I usually do 10 minutes of static stretching (toes on stairs, pull leg back like chicken, touch toes with legs together, touch toes with legs apart, touch knee to chest in each direction, touch toes legs apart, touch toes legs together, and then stretch arms upwards). I haven't ever forgotten to do my pre-running stretches so I can't say what it would be like without it, but I know I've forgotten my post-running static stretching and I can tell a huge difference about 18-20 hours later when the fatigue or soreness for yesterday starts to set in.

As for races, I try to follow the same routine. Pre-Running: Dynamic with usually 1-2 miles of easy running (depends on race distance shorter race equals longer or more intense warmup and longer race is easier less distance). Post-running: Static stretching.

All the research articles I've read, the results have been inconclusive, which re-enforces what you said about stretching being an individual thing.

I will warm-up prior to a race, but on a training run I usually just take the first half mile slow to warm up. If I feel tight post-run, I will stretch a bit, otherwise a yoga session later in the week helps fight tightness.

 

[LSUlakes]

It's been a crazy weekend. Sorry about the lack of QOTD. Hope to catch up soon on how the races went.

 

[roxymama]

I'll throw out a QOTD for you inspired by our current WDW racers this weekend.
What obscure Disney thing would you want want to see on a race medal...like you'd register immediately?

I was thinking the Mickey Ice Cream bar.
That or the tea-cups.

 

[rteetz]

I'll throw out a QOTD for you inspired by our current WDW racers this weekend.
What obscure Disney thing would you want want to see on a race medal...like you'd register immediately?

I was thinking the Mickey Ice Cream bar.
That or the tea-cups.

Dole Whip would be cool!

 

[BuckeyeBama]

I would love to see a Buzz themed race/medal.

 

[Disneyland_emily]

I'll throw out a QOTD for you inspired by our current WDW racers this weekend.
What obscure Disney thing would you want want to see on a race medal...like you'd register immediately?.

Tarzan!

 

[rteetz]

I would love to see a Buzz themed race/medal.

I'd love a any Pixar race.

 

[michigandergirl]

ATTQOTD: Stitch!!!

 

[cavepig]

Ducktales themed and a Scrooge gold coin medal oh and his Lucky Dime Challenge! And they could have Magica out!

 

[surfde22]

Ducktales themed and a Scrooge gold coin medal oh and his Lucky Dime Challenge! And they could have Magica out!

I think you need to up the level on this a little and do a whole The Disney Afternoon weekend. They could run it similar to Princess weekend where the themes of the medals change from year to year. One year DuckTales, then TailSpin, then Rescue Rangers, etc. I might make it an annual thing if they did that.