Warming Up

[meggierunner]

I just wondered whether some seasoned members in here could pass on some tips about warming up. The C25K podcast is topped and tailed by the walk to warm up/down but I suspect that I need to do more than this, stretches etc... What should I be thinking about doing? Thanks x

[Ullyrunner Graduate]

Hi, opinion is divided on the benefit of stretching before a run but I think there is no dispute that post run stretches are sensible. There is a pinned post on the right which links to some suggested exercises.

It's also a good idea to do different strengthening exercise on your rest days. Swimming, cycling, Pilates and yoga will all improve your running.

Good luck!

[Rignold]

Static stretching pre-run may be a subject of debate, but ballistic stretching is always a good idea. Warm-up-wise do a bit of high knee marching, wide knees, some bum-kick joggong on the spot, some jumping jacks, calf raises, forward and side lunges and air squats. Don't go mad. 30 seconds of each should be fine.

[Jase44 Graduate]

I agree with rignold. But seriously suggest the after stretches. I've also brought a roller which is like acupuncture on the muscles but post runs it works wonders. Good luck J

[misswobble Graduate]

I do as Rig says. In the house i warm up til I am hot. 30 seconds each (twice) of walking on the spot with high knees, windmills, gentle skipping without the rope, skaters, jumping jacks. I then set off for the warm up walk. I do the post run stretches after walking home.

[Bazza1234 Graduate]

Lately, before doing hard workouts, I have simply been doing a 15 minute easy jog down to the running track. I figure that it is warming up all the muscles that I will be using.

[runner56 Graduate]

I tend to do the warm up walk and then some gentle stretching of the achilles, calf, shins and hamstring.

Post run routine is similar but a bit longer.

Thinking of investing in a foam roller as I hear good things about them

[leggit]

i use this warmup before going out.

nhs.uk/livewell/fitness/pag...

[gingernut49 Graduate]

I've never done stretches before or after but I always do the warm up and cool down five minute walks.

[Theziggy Graduate]

I always do the cool down stretches and find they help greatly - I just do a 5 minute warm-up walk but have always wondered if (not stretches) warm up exercises like Rignold suggests would help - might take that on board

[Curlygurly2 Graduate]

A 5 minute walk takes me away from the built up areas/traffic etc, then I just run from there..I usually finish in about the same place, so a 5 minute walk home, and a few stretches does it for me...