Advice on Warm Up/Down please: Morning VRBs... - Bridge to 10K

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Advice on Warm Up/Down please


Morning VRBs.

Might be a stupid question but...

After graduating C25K, and consolidating for nearly two weeks, on a treadmill, I'm venturing outside tomorrow, for the first time. Warming up and down was simple on a treadmill as I would briskly walk 500m at 6km/hr (5mins) which did the trick (I think). Also, as I was inside, I suspect I was starting off warmer than I would be if outside.

So, I was wondering if anyone has any advice on how best to warm up (and down) without the facility of the treadmill timer and distance displays. I'm driving approx. 15mins to my run, otherwise I would've used the treadmill to warm up.


5 Replies

Hi Davo, I’ve always stuck with using a 5+ minute brisk walk as my warmup, sometimes some stretches too. I’m like you in that I drive to my runs, so I every so often I’ll do a runner’s yoga warmup at home first. You see some people at parkrun doing full on sprints! They’re often the super serious runners, fabulous to watch.

Enjoy your first outside run - bet you’ll be converted! 😀


Just trust your body to remember what that brisk walk felt like, and do your usual 5 minutes 🚶🏼‍♂️then 🏃‍♂️👍


Hi these are the nhs recommended exercises. I must say I am better at the the post run than the before run. If I could run as fast as your walk at parkrun I’d break that 30 min target😂

Have fun

Davo12360minGraduate in reply to Dexy5

Thanks for that Dexy.

Not sure if you misread but 6km/hr would equate to only 3km in 30 minutes. Maybe you thought I was saying a 6 minute km....I wish 😂. I currently run about 8-9 km/hr which equates to between 37:30 - 33:20 for 5km. My PB is 33:30 on the treadmill but looking forward to what I do when running outside.

Dexy5Graduate10 in reply to Davo123

you are right I was thinking 6kpm! 😂😂 no , 6min km!

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