Warm-Up / Warm Down Exercises

[CockneySparra]

Just wondering what you C25K runners do to exercise and for how long before the run and after the run. Do you simply do the brisk walk or more i.e stretches, little jog etc. Do you any have recommended websites which show some good warm-up / warm down excercises. Many thanks.

[misswobble Graduate]

I get warmed up before hitting the road, more so in winter when it's taters outside 😱 I do a little warm up routine in my hall, then the warm up walk when I hit the street

High knees, arm swings, jump rope without the rope, skaters,,hip swings and jumping jacks. 30 seconds each and twos lots

[CockneySparra in reply to misswobble]

Thanks. I always feel a bit daft trying to warm up and have no idea what I'm meant to be doing and what muscles they are mean to be exercising. i.e. I've no idea what jump rope without the rope, skaters,hip swings and jumping jacks are but I'll google them. Any recommended video clips on youtube? Thanks.

[CockneySparra in reply to misswobble]

No way I'm going to be seen doing skaters...LOL youtube.com/watch?v=4RuxhVJ...(Not working as expected?)

[IannodaTruffe Mentor]

I only ever do a brisk (I mean BRISK) five minute warm up walk.

Post run I have always done these nhs.uk/Livewell/c25k/Pages/... holding a strong stretch for 30 seconds.

[CockneySparra in reply to IannodaTruffe]

Thanks very much for the link IannodaTruffe. Those seem to be more like what I see people doing at parkruns.

[misswobble Graduate]

Who will see you? You're in your house 😎

Jump rope is skipping like boxers do . You do the exercise without the rope cos it would bring the light fitting down 😃

Skaters are good. They help your balance, and other stuff

[CockneySparra in reply to misswobble]

Misswoble - I never warm up before I leave the house. I've a 4-5 minute walk from home to the parkrun where I might have a little jog and then try and copy what other people do. Never seen anybody do skaters before or jumping jacks. People seem to be going more stretching type exercises like in the link posted above. Have saved these to my bookmarks so I can call up after the run. Thanks for your help.

[IannodaTruffe Mentor in reply to CockneySparra]

Pre run stretches on cool muscles should be dynamic, as MissW suggests. Static stretches should only be done on warm, supple muscles.

When the winter gets here your warm up becomes more crucial.

[misswobble Graduate]

What you do in the house and what you do outside before a race are two different things. I would do hip swings indoors and outdoors mind you. High knees and arm swings. Butt kicks 😃

[TonyR1972]

I know it's been a while since this was posted but I was looking for similar advice and I stumbled upon this post. This is my usual warm up routine for heading out.

youtu.be/R0mMyV5OtcM(Not working as expected?)