Monday, January 9, 2012

A pre/post Run routine


I know that when I am feeling good and my running is going well, I seem to neglect some important steps before and after the run.

For example, when I am feeling good...

I stop stretching.

I stop icing.

I stop cross training.

Last week, I took a few days off from running because my knee was extra achy for some reason.  While I was feeling sorry for myself on the couch, I started to think that maybe I needed get off my butt and try to help my knee fell better.

So I started icing.

I started doing some quad and hamstring exercises and stretches.

And you know what...surprise, surprise...my knee actually feels better!  Now I am not 100% yet but I feel better than I did last week, so that is a start.

I planned a morning run for Monday morning and before the run, I did a few hip and hamstring stretches.  And then I ran under a beautiful full moon.  The knee wasn't perfect, but it was amazing to be outside running in the early hours under the moon. 


And afterward, I made sure to stretch more and then ice while I ate my breakfast!  So here is hoping that this is the start of many more good runs and lots of preventative maintenance/icing/stretching!


Do you have a pre/post run routine that you do to make sure you stay injury free??

20 comments:

christina said...

I should but I dont. I want to start icing but it scares me :)
Christina

http://last-weight-loss-journey.blogspot.com/

Angie said...

I'm really bad about having a pre/post run routine too! I try to do strength training once or twice a week though and I think that helps with some of the tightness I used to get.

Lisa from Lisa's Yarns said...

I don't have a pre-run routine, but post run, I try to be good about using my foam roller and my running stick! I hope the knee pain stays away!!!

Jess K said...

I've noticed that too! The worse my running is going, the more I pay attention to stretching and cross-training! I'm TRYING to be better about it all the time. My legs need all the help they can get staying in the best shape possible.

gfmedia said...

Yes! I do AIS (Active Isolated Stretching) religiously, and as you know I am a huge proponent of it. If I skip it, I'm bound to be in pain. I probably need to ice more too however.

Miss Crystal said...

I definitely should. I try to stretch after each run, mostly because I love that feeling. I rarely think to stretch because I should.

Michelle said...

(hanging my head) I should ice. I had a pain in my foot last week. Ignored it and watched it get worse. Took two days off from running, iced it religiously and took ibuprofen. My foot thanked me and was ready to rock and roll again! I should ice it every day!

Page said...

Running under to moon sounds amazing. You are brave beyond belief.

Rena said...

I also have a huge problem with not keeping up with injury preventative measures when I feel good. Probably why I am always flirting with shin splints near race time.

I'm going to try stretching and foam rolling more.

Lisa said...

I don't have a pre-run routine, but post-run (or other workouts) I try to make time for a set of stretches that my physical therapist gave me last year. I've definitely felt better after incorporating stretching into my routine more regularly.

Amy said...

I am a fairly good stretcher after most runs, or at least half of my runs in warmer months, but when it's cold, I'm less motivated to stay outside and stretch and just take my sweaty self straight to the shower. I'm trying to get better at this too!

Johann said...

I'm very bad with any pre/post routines and don't really do anything. Hope the knee is better already.

kilax said...

What a beautiful photo of the moon!

I am happy your icing and stretching helped! No routine for me. I would like to get better routine - more foam rolling!

Aneta said...

thats a gorgeous picture!!!

i know what you mean about the icing and the stretching. i only do it when im feeling sore or something hurts and I know I should do it ALL the time!

thnx for the reminder! im gonna go stretch now. lol

Jen @ Run for Anna said...

The last couple of mornings have just been gorgeous with that moon!

Marlene said...

Add me to the "should but don't" crowd. Why is it so hard to stick to these routines that make us feel so much better??

trifitmom said...

NOOO but i should !!!

Lauren @ Sassy Molassy said...

Hopefully your little techniques will help keep your knee healthy. I have found that since I've incorporated my hip/glute/hamstring strengtheners and just more dynamic weights/body weight strength exercises into my life, my body is overall much less prone to injury. My only struggle is to actually stretch. I've been neglecting that a bit too much. :/

Elizabeth said...

It's so easy to take things for granted when we are feeling good! Glad your knee is feeling better and it's not back to square 1!

Christine said...

I hear you on the stretching... I can run for hours but then don't have time to stretch! I'm getting better at it, but still a lot room for improvement. Hope you feel better soon!!