New Jogger--how long should I spend on stretching?
456574
Make sure you warm up _before_ you stretch.  You should not stretch a cold muscle.  Stretching cold makes you more prone to injury.  So, after warming up with a quick walk or light jog, then stretch for about 5 minutes.  I find stretching after running to be more important.\n\nAlso, don't try to do too much too soon.  Increase your distance by about 10% each week.  This is a good rule of thumb to prevent injury.
461938
As most cases in all sports activity, stamina development is gained through practice and discipline. Start jogging at a comfortable pace and distance and maintain that for 3-4 weeks. It will be difficult at first but repeated runs will make your heart and lungs accustomed to the pace. After a month your body will be be able to expand to further distances. Do so adding 1-2 km depending on how much you can.  Maintain sustaining and adding process. Take note that you must maintain the pace that you are setting however long the distances are. Speed development is different from stamina development. I started jogging 1km using this method and after 3 months I was jogging effortlessly 6-8km!
102492
You would stretch no differently if you were going for a jog or a long distance bike ride. As long as you have stretched.
596142
just rest for like 2 days and just do some short jogs maybe a mile? just take it easy for 2 days and you'll be back to normal. i no from experience
188069
Before starting warm up. You should jog or do an activity until you break a sweat (about 10 - 15 minutes). Then stretch out. Do your activity. When done, cool down properly. Some easy stretches. Ice immediately after to keep down swelling, then heat/warm compress about an hour later. In the morning, take a warm shower and warm up the area before doing any strenuous activity involving your arm.
905266
I'll float a few answers for you.\n\n1. Some say breathe through your nose, and out through your mouth.  I say, just breathe.  Don't worry about this.  Your breathing efficiency will improve in time, becoming less labored.\n\n2. Consider warming up BEFORE stretching.  Stretching cold muscles can lead to injuries.  \n\n2A. Sore ankles can be a symptom of simply starting to run long distance.  You take a lot of pounding.  Try to stay off of concrete.  It's the worst surface for impact.  Asphalt is slightly better, but try for a smooth dirt trail, or grass -- something that gives a little.  Shoes do matter, a lot.  Spend the time to find a running store and have them fit you properly.  If you pronate, supinate, or are a neutral striker, it makes all the difference in the type of shoe (stability control for example).  All shoes are NOT alike.\nIf the ankle problem persists, see your doctor and or an orthopedic professional.  Early treatment/prevention is the key.\n\n3. Go to your local running store for programs.  They will have local club information, local race information, and are a wealth of knowledge about cool places to run, etc.\n\nYou might also consider Team in Training, if you want to train and support blood cancer research.  It's a great team concept with a worthy cause.
531172
You probably need to stretch out more and loosen your muscles before you start jogging. After stretching, do a couple knee bends and calf raises they will help too.
489178
You can always modify or shorten it if it is to strenuous.                                \n\nSpeed\n\nGeneral Warm-up\n\nFull Body Stretch \n\n\nWeek 1:\n\nMonday and Friday (sprint speed)\n\n3X30m (45 second rest between reps)\n\n3X60m (45 second rest between reps)\n\n3X90m (45 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m)\n\n50m-100m-150m-200m-150m-100m-50m\n\nRepeat the pyramid one more time\n\n\nWeek 2\n\nMonday and Friday\n\n5X30m (45 second rest between reps)\n\n5X60m (45 second rest between reps)\n\n5X90m (45 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)\n\n50m-100m-150m-200m-150m-100m-50m\n\nRepeat the pyramid two more times\n\n\nWeek 3\n\nMonday and Friday\n\n6X30m (30 second rest between reps)\n\n6X60m (30 second rest between reps)\n\n6X90m (30 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)\n\n50m-100m-150m-200m-250m-200m-150m-100m-50m\n\nRepeat the pyramid two more times
311115
Stretch, do alot of stretching, run for a while or do something that gets your muscles warmed up, after that stretch them for about 30 seconds, do this everyday if you got only 2 weeks left.
579164
last year at this time i couldnt even touch my toes! no joke, now i can do the splits, and of course touch my toes no prob! it only took about 3-4 months of stretching everyday to get me in my splits. the key is to stick with it everyday. im sure you know the "lunge" stretches to strecth out your groin before doing the splits, so i do those and then go down as far as you can. \n\nwhat i do everynight is a couple different groin stretches first on my right, then on my left, then one back on my right then i go down and hold it for 30 secs to a min, then i come up, do a groin stretch on my left and go down on that side for 30 secs to a min. then i go down on each side 2 more times for the same amount of time. \n\nits a good stretch. also, to stretch it even more, while in the splits put your elbows on the ground if you can (on opposing sides of the front leg) and if you can do that see if you can lay yourself down on top of the leg. it stretches even more!\n\nwell happy stretching, and remember, practice makes perfect!
960330
A good plan is the "Couch to 5K" plan http://www.coolrunning.com/engine/2/2_3/181.shtml  It's a 9 week program that uses running intervals until you build up to running the whole way.  Also, make sure that you have good running shoes before you begin.
970294
You should stretch, so you don't get sore from running, and get good sleep.  Trust me.  I take track.  Maybe in the morning before track drink an energy drink, but a light one, because you don't want to get sick or get a cramp.  Make sure you wear deodorant!! l0l
639376
great you are doing sports: here is a sample of my own workouts : warm up with running for about 5 - 6 min., stretch, do high knees and other various warm up runs,3 or 4  short sprints - like 10 feet, 20 feet, 30 and 50. Then do 2 * 400, 4* 200 and 6*100 sprints with 16sec. pace on the 400, 14 on the 200 and 13 ont he 100. \nMake sure you rest, walk the distance you run.\n\nAt the end of this practice run 2 labs ont he track with a slow pace , just for relaxing your legs. After that you HAVE to stretch again and if you feel like it do some abs and push ups or some more stretching. Stretching is good and your muscles need it to recover for the next day.\n\nWhen you train you have to drink enough water but not in excessive amounts right before practice.Drink before , during and after but do it in small quantities. \n\nOf course this was only one work out and you cannot train only this. You can probably do something like this with reasonable modifications depending on your age and body for 3 times a week, while in between the days of hard workout you do short and fast sprints, starts form the blocks or jumping training. \nYou probably can find other similar information invarios track and field web sites\n\nGood luck, I hope to see you on team USA one day
649754
Run/jog. When you get tired, walk for the same amount of time your ran, then run again. When you can do a couple of miles that way, work on extending your runs while cutting down the walking.\n\nBe sure to stretch out after you run to keep from getting sore.\nSee if your local library has Bob Anderson's Stretching book.
204500
you need 2 stretch alot. Everyday in the morning stretch for a good 20 minutes, and at night for 20 minutes.  No cheating!!!Hold each stretch for at least 20 seconds.
645622
ALWAYS ALWAYS ALWAYS, warm up before you run, whether it be with some light cardio, a medium sized walk, or a slow jog, but warm up.  Get those muscles going a little bit.  Then stretch them out for a few minutes.  Do you run, and then cool down.  ALWAYS cool down.  It is better for your body.  Then after about a 5-7 minute cool down, do a very extensive stretch session.  On your whole body.
1117208
Oh, I run both! I'm #1 in my conference. I could make a training schedule for you but I don't know your goals or how long you've been running. So email me and I'll be glad to help. Be sure to always drink alot of water. And do some jumps after about a 20 min. run. That will make your legs strong. And STRECH!! Do abs. Running, beleive it or not, has a big effect on your running.Don't drink water within 30 min. of a run or eat anything for an hour before either. This will prevent you from getting side cramps, witch are so painful they caused me to drop out of a race once, and make me lose a race I was winning and I ended up falling and losing 19 places within 800 meters to the finsh line. It sucked! So email me, I'd love to help! dollars_xc@yahoo.com