I’ve started thinking differently in terms of timing my runs – basically estimating run time+10% for stretching. So where I allocate 30-ish minutes for a 5k, I now allow about 33-35 (allotting for variances in my pace etc) to give me a minimum of three minutes to get through my stretching routine. I give myself about 5-6 minutes on a 10k, and probably not long enough on the longer runs…
…but its already made a huge difference. The tightness in my shins is not a problem at all any more (although I’m still a bit worried about sore knees) and stiffness post-run is rarely a problem.Â I’m feeling much more flexible in general… and, even amidst all the other Juneathon madness, I’ve run two pre-work 10ks this week (the second this morning as my Juneathon day 11 activity, another 60 minute 10k! w00t!) and am barely hobbling about at all.
I’m raring to go for longer runs tomorrow and/or Sunday, so will see if the “10%” rule applies – although I’m not sure I’ll have the patience to stretch for 12 minutes after a 2 hour run!
How do you plan your stretching?