5 min warm up walk?: I was just wondering how... - Couch to 5K

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5 min warm up walk?

Rach808 profile image
Rach808Graduate
12 Replies

I was just wondering how many people have kept up the 5 minute warm up walk post graduation? When I get out the door I'm itching to get going, but I don't want to risk injury. I was thinking of keeping up the stretching but dropping the walking to a minute or so - just wonder what the consensus is? Xx

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Rach808 profile image
Rach808
Graduate
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12 Replies
Wizziewood profile image
Wizziewood

Well done for graduating, you're a runner!

Personally, I always do the warm up. I feel I need at least 5 mins to warm up properly and so far I haven't had any injuries, fingers crossed that will continue. I prefer not to stretch before a run but always afterwards.

I'm sure you'll have others post with their way of doing things so it's what feels right for you.

Happy Running!

MarkyD profile image
MarkyDGraduate in reply toWizziewood

I agree with Wizziewood. It's good to continue with a warmup, particularly if (like me) you go from sitting at a desk to running, or driving a car to running. Often I'll walk, but sometimes I will run very, very slowly instead. I don't time my warmups, I just know where I normally start running. And if I'm running somewhere new, I just find myself running slowly and then at my normal pace without really thinking about it. Our bodies have a way of knowing when they are ready to run.

Walking for a minute or so is not really long enough for a warmup. And be careful of static stretches when you are cold... you are likely to strain a muscle doing that.

misswobble profile image
misswobbleGraduate in reply toMarkyD

Don't stint on the warm up! I do much longer warm-ups as I don't want to get hurt. I warm up in the house before turning out for my warm up walk which can be 10 minutes or more. I am so slow to get going mind you. I am very slow to hit my stride too, which is why I prefer longer runs. I do longer cool-downs as well! Walk backwards to stretch out my calves. Do more stretches once home while my music is still in my ears

If you get too gung-ho you will get caught out. Go steady! Rome wasn't built in a day, neither were running legs. Wags finger x

Rach808 profile image
Rach808Graduate in reply tomisswobble

Ha! Thanks for the finger wagging! It was exactly what I needed!!

I definitely need to research some more warm up and cool down techniques and view it as part of the process. Walking backwards sounds interesting!

I guess if it ain't broke don't fix it eh? Think I was just getting a bit giddy post-grad! ☺️ Xx

Rach808 profile image
Rach808Graduate in reply toMarkyD

Thanks for your reply. I went out this afternoon after these replies and did as you said - a walk to start with then when I felt ready I started to run. It felt much more natural than the timed 5 minutes which I liked, and to be honest running straight off would have probably felt like a shock to the system.

I'm interested in what you say about static stretches - I always do hip flexor stretches before I got out for the reasons you mention (sitting all day!) Do you do any kind of dynamic stretching beforehand or just the walk/light jog?

MarkyD profile image
MarkyDGraduate in reply toRach808

In my vocabulary, a static stretch is holding a stretch of a particular muscle(s) for a count of 20/30/60 etc. I'll always do these static stretches after a run - I do a sequence of 7-8 different stretches, guided/timed by an app, and concentrate on my calves as these often get tight.

A Dynamic stretch is a warm-up walk/jog, coupled with strides, knee-lifts, heel kicks etc but these do not impose a fixed stretch on any particular muscle. To be honest I mostly just walk or jog to warm up, without dynamic stretches.

Back as a school-boy I was told to only make a static stretch on a warmed-up muscle (ie after a run) and to use dynamic stretches when muscles are cold. It was said to be easier to stress/tear/sprain a cold muscle.

Rach808 profile image
Rach808Graduate in reply toWizziewood

Thanks for this - I am definitely guilty of not stretching after a run - I really need to work on this.

Oldfloss profile image
OldflossAdministratorGraduate

Always, always always and warm up well...like misswobble , I am probably warmed up before I even get out there...:)

Slow and steady does it, and event hat isn't a guarantee against injury... don't rush things... enjoy the journey :) It is yours now... :)

Rach808 profile image
Rach808Graduate in reply toOldfloss

Thanks for your reply. I consider myself well and truly told! - And rightly so! I think I was just getting a bit carried away with myself!

I went for my first post graduation run today - stretches, a long warm up walk, but with no timer / tracker set or route planned beforehand. It really was a wonderful feeling! :) xx

Oldfloss profile image
OldflossAdministratorGraduate in reply toRach808

:) It is simply that we have seen a few folks really injured or simply giving up, because of cutting corners. ( I worry a lot about folk!)

That sounds a super run and the first of many :) Well done you :)

misswobble profile image
misswobbleGraduate

It sure is! The good thing is that you can keep doing it 😃

womblejogger profile image
womblejoggerGraduate

i find that like a lot of others on here i need longer to warm up, just finished the second part of week five last night and found i warmed up just as i started the second 8 minute run, then i found my stride and could have gone on for longer (but didn't)

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