What is your pre-run routine? For the past several months, I’ve been doing this dynamic stretching routine that I found on Runner’s World and it’s REALLY helped warm up my muscles appropriately prior to runs. I always take at least 15-20 minutes prior to all runs starting with the dynamic stretches and then following that up with some light static stretching. It’s really made a big difference in how I feel during my runs and my post-run recovery.
If you’ve been following my blog for at least a year a half, you know that as a newbie runner, I made the horrible mistake of not paying attention to stretching and wound up with a nice labral hip tear, glute tendinopathy, and a $2500 MRI bill. Live and learn, they say, and I sure did.
My post-run routine lasts at least 30 minutes between static stretches targeting every single area of my body, and foam rolling. A year and a half ago, I would have maybe stretched my quads for 10 seconds each and then called it a day. Not even joking. I’ve learned a lot. While I feel my recovery time post-runs has improved a TON, I am not sure I will ever have a run where I don’t “feel it” in my muscles the next day.
Is it even possible? To run and not feel some sort of muscle soreness the next day? I am not sure it is. Unless I’m not strong enough yet? I think the thing we have to be concerned with as runners is just how LONG it takes post-runs for muscles to recover. If it takes days, and you haven’t just raced, there might be some things to consider; stretching, post-run nutrition, hydration, etc.
So tell me…those of you that have been running for a million years, do you still feel it post-run every day? If not, what do you think got you to that point? What is your pre and post-run routine?