Stiff muscles when starting out

PatrickGSR94

Barefooters

Dec 9, 2011

627

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Mar 8, 2012

#1

• Mar 8, 2012

• #1

I've noticed when I first start running that my calf and foot muscles seem somewhat stiff for awhile, despite walking to warm up for at least 5 minutes before actually starting to run. I'm not sure if the stiffness is like lingering soreness from the previous run (usually 2 days prior) or something else.

I've heard that stretching before running isn't really recommended. Should I be doing something else besides just the walking to warm up before taking off running?

 

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Abide

Barefooters

May 13, 2010

3,327

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Mar 8, 2012

#2

• Mar 8, 2012

• #2

It takes me a good 10-20 minutes of running to get the stiffness out. Sounds pretty normal.

 

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buzzie

Barefooters

Aug 3, 2010

112

0

16

Mar 8, 2012

#3

• Mar 8, 2012

• #3

Yep, nothing a good 15-min warm-up won't cure. Steadily increase your heart rate over that time from rest to walking to brisk walking to trotting to jogging to running.
While we *can* jump right into activity, it's typically better if we don't. A nice gradual warm-up will give blood flow time to shift from brain and internal organs to the muscles need for running ... and do so without shocking the system (releasing stress hormones / cortisol), which is just healthier all around. (And, yeah, it will enhance your recovery. Leaving you better prepared for your next run and less prone to spiraling into injury.)

 

vzyzt7

Barefooters

Feb 27, 2012

15

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Flushing, Mi

Mar 8, 2012

#4

• Mar 8, 2012

• #4

I am glad to here I am not the only one that has this problem.

 

JosephTree

Barefooters

Sep 7, 2010

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Near Valley Forge, PA

Mar 8, 2012

#5

• Mar 8, 2012

• #5

I talked my GF into giving me a head to toe deep muscle massage before a run last weekend. It was wonderful and I've never had an easier ramp up to comfortable speed. I recommend it highly! Failing that, you can always get out the roller and tennis ball and give yourself a good going over prior to a run to free up those bound up muscle groups. Working on them after is a good idea, too, I believe.

 

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rickwhitelaw

Barefooters

Apr 27, 2011

1,870

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Beryl Utah

Mar 8, 2012

#6

• Mar 8, 2012

• #6

You could also roll out your calves with a ball or self massage and roll a ball under your feet before and after your runs. Walking is the best warm up, but sometimes it's hard to be patient.

 

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rickwhitelaw

Barefooters

Apr 27, 2011

1,870

2,525

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Beryl Utah

Mar 8, 2012

#7

• Mar 8, 2012

• #7

Looks like JosephTree's post beat mine while I was typing. The full body massage sounds great, but I'd fall asleep and never get to my run.

 

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BarefootGburg

Barefooters

Nov 7, 2011

206

62

28

Mar 9, 2012

#8

• Mar 9, 2012

• #8

I read the first sentence in JosephTree's post too quickly...

 

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Reactions: migangelo

migangelo

Chapter Presidents

Jun 5, 2010

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portland, or

Mar 9, 2012

#9

• Mar 9, 2012

• #9

haha! love it!

now that i've stopped laughing. i take 15-20 min of a slow run before i pick up the pace so i can run slow. get it? it then takes me another two miles or so before i'm fully loose and feeling good. i've been following the maf method and it's going well. he recommends taking that much time to warm up and cool down. i wasn't exactly sure why until buzzie posted the reason. i'm gonna go lay some pipe now and go for a run.