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system77
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Joined: 02 Aug 2003
Posts: 19
Location: St. Louis, MO.
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 Posted: 08/02/03 - 21:08 Post subject: yet another newbie!
Hello everyone! I'm new to this forum but I am an active runner and have been off and on for nearly 2 years. I am slowly getting back into it but I must admit I am far from being a health nut and would love some outside help. My first question is how long should I be stretching before I run? I usually only stretch for about 5 mins or so but my legs get tired very quickly. I'm 5'10", 135 lbs, female. I can generally run 3 miles in about 30-35 mins. however, my goal is to reach 3 miles in 20 mins. Any tips on how to achieve this goal? hope to hear from you all!
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crazyfrog
Kermitologist
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Joined: 31 May 2003
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Location: atlanta
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Posted: 08/02/03 - 22:18 Post subject:
hi de ho neighbor!
just my signature way of welcoming all newbies!
i usually only stretch for about 5 min or so beforei start and then about the same after... ive read lots of stuff from no stretching to doing at least 20 min. i think you should do whatever your body says...
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purple hayes
Frightened Inmate #2
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Joined: 14 May 2002
Posts: 14462
Location: ON YOUR LEFT!
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Posted: 08/03/03 - 05:31 Post subject:
Stretching :: I don't stretch before I run, but I do walk up a 1/4 mi. hill at a brisk pace to help get things flowing. My stretching is reserved for post-run when my muscles are nice and warm.
Getting faster :: The short answer is run lots. Some will say speedwork, but to start dropping big chunks of time, I recommend running more. Build up gradually though.
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Cappy
Excelent
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Joined: 16 May 2002
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Posted: 08/03/03 - 05:48 Post subject:
Welcome aboard. I hope you find the site both informative and entertaining.
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mjwithtwins
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Posted: 08/03/03 - 08:28 Post subject:
Welcome! I'm a newbie too so I don't have much advice but I don't strech before, just do some fast walking to warm up. I do do about 10-15 minutes of yoga stretches after I'm finished.
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kattzoo
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Posted: 08/03/03 - 09:45 Post subject:
I join the others in stretching only after a run. During the winter I'll warm up on a stationary bike, but over the summer I just run the first mile very easy, and then pick it up from there.
The time will come with more running and as temps get cooler.
Welcome!!
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brie k
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Posted: 08/03/03 - 09:57 Post subject:
Welcome!
I too never really stretched before or after a run, but I start out with 5 minutes of brisk walking, then afterwards I do 5-10 minutes of easy walking. Some people need to stretch, and others don't. I think you just do what is right for you; follow the cues from your body.
Good luck w/ getting your time down.
Best,
Brie
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genie
Master of Prissface
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Joined: 14 May 2002
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Location: Finding serenity one day at a time
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Posted: 08/03/03 - 11:23 Post subject:
Mucho welcomes!!!  I'd have to agree with the no stretching before a run sentiment--stretching "cold" i.e. improperly warmed up muscles could lead to injury, pulls, etc...best to either run your first mile easy or walk 5-10 mins before starting out running. If you still feel tight, which I sometimes do, after mile 1, stop briefly and stretch a bit. That usually shakes the last of it off for me. I also do a lot of yoga so that keeps me relatively flexible in general and tends to combat the muscle tightness that running tends to cause.
But DEFINITELY stretch after and don't skimp on that time!! You'll feel much better the next day too, especially as you start to increase your distance.
Flarunner is our resident expert on all things physio since she's an exercise physiologist in real life.
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jrjo
Gone Fishin
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Joined: 15 May 2002
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Location: Lake Wobegon, MN
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Posted: 08/03/03 - 11:45 Post subject:
Welcome sys, glad to read your back on the wagon. 2 yrs off will be erased in noooo time. I'll chime in with my 23yrs of this runnin' stuff.. definitely in the camp of stretching after a run. Most of the time I get my running clothes on and am immediately out the door. Keeping it slow the first mile is the best way to warm up and be ready to get into your run. After the run is when you've loosened up and can stretch some flexibility into those muscles. Personally, I'm a wimpy about stretching. Never have been able to touch my toes and aren't too worried about it. 
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system77
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Joined: 02 Aug 2003
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Location: St. Louis, MO.
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Posted: 08/03/03 - 11:55 Post subject:
hey everyone, thanks for the advice. it seems like everyone's in agreement that i should do whatever i feel is best. yesterday i tried to run my first mile after warming up for a few mins and only cleared it in 9 mins, then ran/walk the last 2 miles. i figured i would just work it mile by mile and try to reach my first mile in 7 and not run the full 3 until i get there. then from that point, work on 2 miles in 14 mins, etc. what kind of stretches should i be doing after i run? i hear from everyone i talk to that i should, but i must admit, i don't. i stretch before i run, then drive home, stiff when i get out of the car, but fine after that point. any tips or websites i should be visiting? i'm actually not even sure if i'm stretching correctly. during college semesters i do a small amount of weight lifting as well to tone up the top portion but i usually do that after i run for 30 mins and weight lifting is boring so i generally only last about 10-15 mins. should i be warming up before/after that as well since i've already been running for 30 mins?
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jrjo
Gone Fishin
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Joined: 15 May 2002
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Location: Lake Wobegon, MN
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Posted: 08/03/03 - 12:00 Post subject:
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Pebbles
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Posted: 08/03/03 - 13:54 Post subject:
Welcome!!!
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rolling rock
The Pinball
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Posted: 08/03/03 - 15:55 Post subject:
Welcome system77 
good luck with the new training program. lots of good advice here.
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TimRuns
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Posted: 08/03/03 - 21:19 Post subject:
Welcome to the club!
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system77
Member
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Joined: 02 Aug 2003
Posts: 19
Location: St. Louis, MO.
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Posted: 08/03/03 - 21:57 Post subject:
hey jrjo thanks for the website! that's awesome info. now...i need tips for motivation for weight training...how is it that it's exciting for ppl to sit there in the same place and lift something really heavy?...haha i'm really happy where the little bit has gotten me, but i would love to tone up a little more
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