Warmup

[Librarose]

I've got my second run today and I was wondering if anyone had any good warm up techniques because my legs are a bit stiff :/ the help would be very appreciated ☺️

[Oldlady57]

Dynamic warm up before you start on your run might help 👍🏻

[IannodaTruffe Mentor]

runnersworld.com/health-inj... as linked to in the guide to the plan healthunlocked.com/couchto5...

[Irishprincess Graduate]

I do the following:-

20 squats

20 lunges

15-20 knee huggers (pull your knees up to your chest)

15-20 drinking birds (see video)

15-20 leg swings forwards/backwards and sideways

Sometimes I skip if I'm particularly cold.

I do things like pelvic twists and thrusts and some back exercises simply because those are my problem areas and I need to warm/-stretch these out a bit. If you have a particularly tight area then do extra on those parts.

This video is great. You can do them at home before you run or adapt them and do most of them outside.

Have fun!

strengthrunning.com/2011/07...

[Librarose in reply to Irishprincess]

Thank you so much, I'll definitely try this before my run later x

[Irishprincess Graduate in reply to Librarose]

Build up in the squats and lunges btw and make sure you're doing these properly as you can really hurt yourself if your technique is wrong. Ask Mrs Google for some YouTube clips showing you how.

[BriC18]

Sounds like the warm up isn't sufficient to loosen up.

Definitely do the dynamic ones, make sure you're not tight, get the pulse and breathing up.

As a keen weekend walker, the walk doesn't work for me, so I've added very short slow 10m jogs into the middle after 15 minutes of the leg strengthening exercises, concentrating on the hamstrings.

Not injury free yet, but they do help