I started training for my first half marathon back in July/August and I slowly built up my endurance from very little to being able to do 11 miles in 1:50ish. In early October I felt my hamstring tighten/cramp up at the end of a 11 miler. I stopped, walked home, and took it easy for a bit. Then the same thing happened at mile 7. Then it happened less then a mile. So I completely shut down running for a few weeks. I already had signed up for my half-marathon on Thanksgiving, so I did a couple runs the week before and hoped for the best. I took it easy and finished, but again, my hamstrings started cramping/tightening up. I ran through it during the half marathon, took a couple weeks off, and started training again.
I’ve been working on increasing my pace, and haven’t ran farther than 4 miles. I didn’t experience any tightness or problems until yesterday. I ran ~4 miles in the morning, without any difficulty. Yet last night when I stood up on the bus it tightened/cramped up. So I’m not sure what to do at this point. I don’t think I am injuring the muscle, I think it just gets tired and cramps. I know that I need to get more flexible, as I’ve always been horribly unflexible. But I’m not sure the best way to do that. There seems to be a lot of conflicting advice. Any ideas from the running Dopers?
Tightness is not a factor in cramping. You’re probably dehydrated. Or badly fatigued.
However, more flexibility is not a bad thing. Static stretching only, ballistic bouncing will cause the muscle to contract as protection.
You might want to consider an occasional sports massage.
It sounds like you’re not dissimilar to me (very tight / inflexible muscles); when I started running about 3 years ago, I developed tendinitis in my knees due to the tight muscles (and had to do even more stretching). When I started working on longer distances, even my regular stretching routine wasn’t enough, and I developed more problems. I now go in for a sports massage every two-three weeks; she really hammers on the knots, and works on loosening up my legs. It’s been a great help for me.
Also, don’t stretch before running; stretch after.
Stretching before other exercise is actually a bad thing. It doesn’t prevent injury like they once thought. And evidence suggests it might even increase the risk. Regardless, it does lower your performance because it creates microtears in the muscles you need to use.
If you’re getting microtears, you’re stretching too hard. However, you’re right that it lowers performance. Stretching weakens the muscles temporarily.
And start your run at a lower pace, to warm up your legs. I run about a 10:00 mile, but I run the first mile at about 12:00. And I’ve never had a problem with cramping.