5 minute warm up?

[Hafaaf61]

Probably another silly question but how long does everyone keep starting with the 5 minute warm up? Is this always essential or can it be reduced/dropped after some time? Also could someone point me in the direction of what comes after graduation in terms of podcasts and where to find this? Thanks😊.

[ridingstar Graduate]

I always do a 5 minute warm up and 5 minute cool down I wouldn't risk running without For the first few runs after graduation I think it's best to consolidate the 30 mins and then build to 5k. After that there are podcasts available with links on here but I have done my own thing ! Good luck

[the_tea_fairy Graduate]

Hmm, I've been running for nearly 2 years and don't do a warmup walk anymore, I just lock the door and start running. But I think that's frowned upon.

[spinnerdcc]

I do a steady jog now to warm up, then up the pace.

The cool downs are equally important dont forget.

[puneetsharma]

5 minute warm up is the most essential in preventing injury. Try changing your warm up routine.

[Irishprincess Graduate]

I always do a 5-10 minute warm up and I've been running for over two years. It seems to work for most athletes I see on the telly so I'll keep doing it too as they obviously know more than I do!

Try the following for inspiration:

nhs.uk/Livewell/c25k/Pages/...

[JoolieB1 Graduate]

I have graduated but always do a warm up and cool down walk, probably as my running time has increased, it is even more useful and often I walk 10-15 minutes as this really helps my legs.

I recommend d registering with parkrun, you can then have fun while running 5K and meet great people. I think they will also introduce u to running events u might like which is great too. it is free too, so if u have a limited budget,mint is still possible.

There are C25K podcasts available to improve speed and also 10K programmes. Bhowever,mi found after graduating, running for 30 minutes 3 times a week (maybe running a little longer once a week to 5K) allowed me to build fitness, speed and stamina. I tried a 10K programme straight after graduating but hurt my knee so maybe this is something I will try later.

If you wanted to increase run times yourself, add 10% a week, so from 30 to 33 minutes - this is a safe way to advance. Julie 😉

[Hafaaf61 Graduate]

Thank you so much everyone for your advice. ☺

[davelinks Graduate]

I sometimes just do some short stretches before I go out of the door, always like to warm up a bit before a run, and then stretch well after...but I do like a walk first..

[Rlear Graduate]

I always do warm up and cool down walk. I only graduated 9 weeks ago though. I don't envisage stopping mind you. My friend never did warm up walk, just ran straight out front door and now can't run at all and is awaiting a hip replacement. She's only 42. Be careful.

[Hafaaf61 Graduate in reply to Rlear]

Great advice thanks and I will certainly take that on board. I don't at all mind either the warm up or warm down walks. Actually enjoy them, especially the warm down😀. What happens at park runs? Do they do a warm up walk?

Thanks again.

[AdamB Graduate in reply to Hafaaf61]

Before parkrun you will see a lot of people warming up. It may notbe a walk as such - often you see people jogging slowly. I like to either walk to parkrun to warm up (yeah - I know I'm lucky - not many of us can do that) or get there about 10 minutes early and do a mixture of walking, jogging slowly and jogging on the spot. It's just something to get the muscles warmed up and the blood flowing.

[nhs2015 Graduate]

Although the 5 minutes warm up is pleasurable, I get frustrated with it as I really want to start jogging. I sometime go after 3 minutes. I did a fun run and a park run where there was no warm up so just jiggles my legs and off I went. Didn't have much of a choice.

Regarding podcasts following C25K, I was advised to try C25K+. I can recommend it.

[Hafaaf61 Graduate in reply to nhs2015]

Thank you. I'll find that.

[misswobble Graduate]

I warm up in the house with some warm up exercises and make sure I'm hot before heading out for the warm up walk. I am terribly slow to warm up so I usually do 10 minutes brisk walk.

I wouldn't stint on the prep

[rammsteinqueen Graduate]

I do stretches before getting outdoors then I do the 5 minute walk but I often feel it isn't enough. The first 5-10 minutes of most of the runs I feel lousy.

[joan2511]

I'm a long time runner who just wanted to do this to get myself back into it again. As I know I can already run 5K I have been religious about following the programme including the walking. I find the walking frustrating knowing that I can actually run it but what I am finding is that sticking to the programme, including the walking, has kept me motivated, I feel fantastic after all the runs and am raring to go. I had got to the point in my running where a 5K was taking me over 40 minutes so there was no real joy in it (having previously been able to do it in 27). I think the running and walking is helping me to pick up my pace. I am now on week 7 which is 25 minutes running and have no qualms about doing it. I've already done runs 1&2 one more and I'll be on week 8. By now doing it myself I would probably be having a few weeks off having lost my motivaiton. I would advise to carry on with the walking even though I understand how frustrating it is. That is unless you are a naturally good runner. In any case all running should contain some kind of warm up.

[IannodaTruffe Mentor]

I think you will find that all the pros warm up before they run......and if it is good enough for them........

With colder weather on the way it is even more important to ease those muscles in gently, especially if you have only recently got up or have been sitting for some time. If you search the web for warm ups for runners you will find other options than a brisk walk.

[Hafaaf61 Graduate in reply to IannodaTruffe]

Thank you. That makes a lot of sense especially for colder weather.

[paulb67 Graduate]

I still do the warm up walk , which is handy for me as my run route starts at the top of a big hill. So i get to walk up it .