When i warm down after running i tend to go on a 3-4 mile easy bike ride is this ok or not enough? I tend to get most of my aches post jog on the back of my legs/calfs

Cheers Gaz

Stretching is good after running.....if you've done a hard race then a slow cool down run is a good idea too.

Stretching and 2 - 10 minutes slow run work for me.

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“To give anything less than your best is to sacrifice the gift.”

Is it just stretching all your leg muscles?What sort of stretching should i do?

Cheers Gaz

Legs are of most importance, but since getting some back pain when I first started running, I've always included back stretches before and after running, never had a problem since, touch wood.

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Don

Gaz,
You should be looking to stetch the follwong muscle stretches:
Quads, calves, hamstrings, hips, glutes and possibly your lower back. Some people tense up around the kneck and shoulders when they run and if that applies to you you may need to stretch out these areas as well. Try and hold your stretches for between 15-30 seconds and don't bounce.

Having a bath after a hard session can also help ease out those sore muscles. Some peeps reckon a cold bath is best but I've never been brave enough to try it myself. I also treat my self to a sports massage once a month.

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Getting ready for the GNR

Gaz,
You should be looking to stetch the follwong muscle stretches:
Quads, calves, hamstrings, hips, glutes and possibly your lower back. Some people tense up around the kneck and shoulders when they run and if that applies to you you may need to stretch out these areas as well. Try and hold your stretches for between 15-30 seconds and don't bounce.

Having a bath after a hard session can also help ease out those sore muscles. Some peeps reckon a cold bath is best but I've never been brave enough to try it myself. I also treat my self to a sports massage once a month.

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Getting ready for the GNR

Stretching the calves out generally works for me (if I forget to do it I really suffer the next day) and then a nice hot shower.

Only your calves you must be a masss of knotty muscles - never heard of the kinetic train???

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Getting ready for the GNR

No. Tell me more SE........

Funnily enough ...... no - what is it (I'll google it in a mo and see if I can find out) I imagine I am a complete bag of knots, it's what holds me together!!

I assume it's not (looks good fun 'tho)

http://www.amazon.co.uk/EyeToy-Kinet.../dp/B000I1HYUU

Is that the one Ivor The Engine drives?

ooops did I say train I meant chain. Basically one muscle tightens and has a knock on affect to your others muscles. I had a really tight calf last month just before the Plymouth Half caused by tight hamstrings

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Getting ready for the GNR