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Newbie to running and this site

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    PB'd at 10k last week, looking forward to a few more this year!
    Posted:
    Hi, 
    
    Been running about 6 weeks with two medium term aims. One to do a 10k in under 50 minutes (currrently doing around 53 mins) and two to complete a half marathon before the year is out.
    
    I run three times a week, a 4km short loop, a 7km medium loop and a 10km loop. 
    
    I bought MR for the first time at the weekend and really enjoyed it. It's made me want to ask two specific questions:
    
    It mentions supplements and post-run shakes, both of which i haven't even considered. What should I be taking in the way of supplements and what shakes should I be having after my 10km loop?
    
    Also I do a little bit of stretching before and after but i'm starting to feel that this is less than adequate as i really don't want an injury. What sort of stretching routines do people go through?
    
    As I say i'm a beginner at all this so an advice is very welcome.
    
    thanks 
     
    Hi, 
    
    Been running about 6 weeks with two medium term aims. One to do a 10k in under 50 minutes (currrently doing around 53 mins) and two to complete a half marathon before the year is out.
    
    I run three times a week, a 4km short loop, a 7km medium loop and a 10km loop. 
    
    I bought MR for the first time at the weekend and really enjoyed it. It's made me want to ask two specific questions:
    
    It mentions supplements and post-run shakes, both of which i haven't even considered. What should I be taking in the way of supplements and what shakes should I be having after my 10km loop?
    
    Also I do a little bit of stretching before and after but i'm starting to feel that this is less than adequate as i really don't want an injury. What sort of stretching routines do people go through?
    
    As I say i'm a beginner at all this so an advice is very welcome.
    
    thanks
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