Warm up & cool down???

[cheryl_couch_tatty]

Hello lovely people!

I graduated in July and have stuck to 3 runs a week but my question is.....

Does everyone stick to the 5 minutes warm up and cool down? I have been doing that for fear of injury, but lately I just want to start running and finding myself short of time. During the cool down I think I could be using that for stretches.

I would be grateful if you could share you thoughts and experiences with me. Thank you.

I was a bit of a rebel yesterday and only warmed up for 3 minutes!!! 😮

[Reverie1 Graduate]

I don't know the answer I'm afraid, but I was wondering this too. It's not the 5 minute cool down walk that I mind as much as the beginning warm up - it feels like a couple of minutes is enough if I start the actual run going slow. I'm very short on time trying to get runs in before work (Im terrible later in the day!) so I'm always keen to get started. That said, my previous attempts to start running (before I'd heard of C25K) all ended in minor injuries and having to stop, so I don't want to risk that again. I know what you mean about feeling like a rebel! ; )

[cheryl_couch_tatty Graduate in reply to Reverie1]

I am trying to fit in runs before work too so those 10 minutes can make all the difference! Is it worth the risk of injury......I don't know!?!

[IannodaTruffe Mentor in reply to cheryl_couch_tatty]

You could always reduce your workout, but retain the warm up/cool down.

[cheryl_couch_tatty Graduate in reply to IannodaTruffe]

Thank you

[Oaktree2]

I was wondering this too!

[IannodaTruffe Mentor]

Warming up is crucial and becomes more so as the lower temperatures of the winter months approach. It doesn't have to be solely a brisk walk as you can incorporate dynamic stretches as linked to in the guide to the plan healthunlocked.com/couchto5... Tight muscles are much more likely to get strained or damaged.

Cool down is possibly less crucial, as long as stretching of muscles is done while warm and supple. The idea of a cool down was based on the idea that it would prevent the build up of lactic acid, although that is now disputed by some.

Five years since C25K, I still do both as part of my workout.

If you think your body is better adapted than those of the pros and elites who warm up and cool down, then good luck to you. If it is good enough for them, then it is good enough for me.

[Oaktree2 in reply to IannodaTruffe]

Personally I was wondering not because I think my body is better adapted than the pros but more that I’m a single working Mum whose time is very restricted. I will take your advice though as you are far more experienced and knowledgeable than myself 😀

[cheryl_couch_tatty Graduate in reply to Oaktree2]

That told us 😂😂😂😂

[Oaktree2 in reply to cheryl_couch_tatty]

😂😂

[cheryl_couch_tatty Graduate in reply to IannodaTruffe]

Thank you for the advice. I Am grateful even though you seemed to be shouting at me towards the end 😂😂😂 I have only been doing this since April so obviously I don't compare myself to any professionals and never will 😂😂

[IannodaTruffe Mentor in reply to cheryl_couch_tatty]

I know some people consider me to be blunt at times, but I use capitals when I feel the need to shout. All I was doing was stating that you have a free choice, in the context that elites warm up/cool down.

I am sorry if you have misinterpreted my tone.

[cheryl_couch_tatty Graduate in reply to IannodaTruffe]

No it's fine 😂😂 I am a big girl I can take it. I suppose I don't like people stating the obvious.....and now you have said it, it really is obvious!!! Lol. I do appreciate you taking the time to comment as I was half heartedly doing it but I can keep going now knowing that it is essential to my run. Thanks 😁😉

[Irishprincess Graduate]

Well, if the pros do it then I think I should too. Elite athletes takes AGES warming up beforehand, we just don't see them do it on the telly! I know we're not putting our bodies through the same amount of stress but hey, our bodies are doing what feels like stress to us.

After five years of running I've actually increased my warm up times and do lots of moves that mimic the running action. It takes about ten minutes, more when it's cold. And I always stretch afterwards.

At my running club, we always warm up and stretch afterwards and the group leaders have all been specially trained so.......

[cheryl_couch_tatty Graduate in reply to Irishprincess]

Thank you for that. I didn't really think about professionals etc. I don't really compare what I do to what they do but I see what you mean. I will stick with my warm ups and cool downs as the last thing I want is an injury.