Is it possible?

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?


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3 Responses to Is it possible?

  1. says:

    I’m right there with ya’….Well, I’m not on auto-run yet, but getting there. I too ended up w/ glute tendinopathy, then add some trochanter bursitis…ITB flares as a result….Oh.. and peroneal tendon issues….All from being tighter than a rubber band…. So right now my pre/post stretching routine takes longer than my running/cycling/swimming…..and sometimes I’m stretching more than working during the day, but after 2 weeks I’m not in pain and can run 5 miles/cycle 30 comfortably..AND still function 12 hours later!!!….lesson learned…No more MRI here either!! Glad you’re on the mend!! :)

  2. Rachel says:

    I spend about 1 minute stretching before and after (if I remember!) 30 minutes sounds amazing. But I am lucky to get 2-3 runs in a week with my 3 kiddos under 4 :)

  3. Maria says:

    Anyway you could scan the routine for me and email it? I’m having problems reading the print on the copy you put into your blog. :)

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