5 min warm up walk?

[Rach808]

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

[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 Graduate in reply to Wizziewood]

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 Graduate in reply to MarkyD]

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 Graduate in reply to misswobble]

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 Graduate in reply to MarkyD]

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 Graduate in reply to Rach808]

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 Graduate in reply to Wizziewood]

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

[Oldfloss Administrator Graduate]

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 Graduate in reply to Oldfloss]

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 Administrator Graduate in reply to Rach808]

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 Graduate]

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

[womblejogger Graduate]

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)