Warm Up

[Hambone]

Hey Everyone! New here, just want to know if anyone does anything more than the 5 minute warm up walk before their run? I've got my W5R1 tomorrow but I am feeling rough in my knees (Don't try and keep up with a 6 year old and his football). Any advice will be amazing! Thanks

[lag57 Graduate]

Hi - I have never done anything other than the 5 min walk before and after each run but have always asked myself that same question! I am surprised that Laura doesn't mention anything about warm up exercises if they are necessary, so would be interested to see what others think and do. The only time I did any sort of warm up stretching was when I entered a Race for Life 5k a few years ago and the organisers went through a warm up routine before we set off.

[shaver142 Graduate]

Hi, I nearly always do more than the 5 minute warm up as the five minutes takes me to the bottom of a very steep hill up into the village and if I start my run there the backs of my legs tighten up straight away so I pause Laura at the end of the five minutes, walk up the hill, do some hamstring stretches and then restart her, much better and my muscles aren't quite so tight. I think you must do whatever feels right for your body and whatever works for you, take care of those knees they have to last you a long time!!! Good luck

[ActonHighStreet]

Opinions are, to put it mildly, divided as to whether or not stretching before running is desirable or dangerous.

If you want your knees to feel better, you need to strengthen your legs and the best way to do that is gentle strength exercises on your non-running days. This is a great way to start: nhs.uk/Livewell/strength-an...

[Hambone in reply to ActonHighStreet]

I think this is the consensus tbh, have been reading up on this exact point and it gave me a headache.

Ill stick with the 5 minute warm up and take everyone's advice with strengthening legs and more stretching after the run.

Thanks Mate!

[Curlygurly2 Graduate]

I usually just do 5 mins, that works out quite well as it gets me to places that are more suitable for running. Once or twice I've run straight out of the door, and that was ok too. I've read here that quite a few people do 10 minutes, you have to find what works for you..

[JoolieB1 Graduate]

I just do the warm up walk and it is fine for me. I have a knee that aches sometimes but I make sure I rest between runs and it is fine. I have a 2 day rest before starting a new week too and think this helps me

[MarkyD Graduate]

Contentious MarkyD... I never do a warm-up walk. When I run from my house, I have the following habit:

Touch the garage door and start my Nike+ SportWatch.

Walk down the drive, out of my close.

Cross the road and then start jogging on the path when my feet touch the 'nobbled' pavement.

It's a ritual I've invented.

I'll always jog slowly for the first 1km, and allow my body to come naturally 'up-to-speed' without me really thinking about it.

[misswobble Graduate]

I do longer warm up as I'm slow to get going. I often do a 10 minute brisk walk which gets me nicely to my starting point

I warm up before I leave the house as well by doing some jumping jacks, arm crosses, jump rope (no rope) to get me really warm before heading out. Warm muscles are less likely to get injured apparently

[Theziggy Graduate]

I just do the five minute walk warm-up, there is a lot of debate as to whether it is a good thing to do warm up exercise and what sort to do - so I just opted out and do the walk. I do cool-down stretches though, and find that they definitely help me.

As for the knees, try squats every day to strengthen your quads and take a bit of pressure of the knees.

[Philip-r Graduate]

I just do the 5 minute warm up. I as doing some light stretching too until the guy in the local sports shop advised me to do more stretching at the end of my run.

[misswobble Graduate]

It's less about pre-run stretching but more about warming up the muscles before starting to run

[AvatheGardener Graduate]

I do the five minute warm up walk; unless, wherever I am, I want to walk a bit more - for example, so I get past a gate which would stop my run before I got going, or to get off a main road onto something a bit more friendly...

What I really do tend to do is a LOT more cool down walking, whenever possible. I'm no spring chicken, no fitness freak, and I find that if you do plenty of post-run walking, the legs don't ache- quite so much ... oh and don't underestimate the power of a lovely Epsom salts bath. It sounds daftly old fashioned but it's great for muscle aches etc. Worth a try, Epsom salts are not expensive, and totally free from additives etc