warm up cool down

[Jamsandwich]

Ok. I've been running 5k every orher day for some time. i always do a 5 min warm up and 5 min cool down. Is 5 mins necessary or can this period be shortened? thanks

[IannodaTruffe Mentor]

I may be naive, but if fit and highly trained professional athletes need to warm up to avoid injury, then it seems that it is only wise for us mere mortals to do the same.

[K8nno Graduate]

I would also say that you should add in some stretches along with the warm up/cool down - they’ve certainly helped me.

[Fat_stab Graduate in reply to K8nno]

I must admit I don't warm up as such, other than run the first five minutes or so at a slower pace and may walk in between for 5 minutes or so.

But after running I do stretch down, holding each exercise for 40 seconds, using a timer app to ensure I don't cut corners.

There was a sticky thread suggesting various stretching exercises not sure if its still around.

A.

[Oldfloss Administrator Graduate in reply to Fat_stab]

nhs.uk/live-well/exercise/h...

[Fat_stab Graduate in reply to Oldfloss]

And a thread I started a couple of years ago...

healthunlocked.com/couchto5...

[GoogleMe Graduate]

Why would you want to?

I'm famously a non-stretcher around my runs. The *only* times I have felt a need to stretch or later regretted not doing so have been when for some reason I have skimped (knowingly or not) on that walk (eg arrived back at the car earlier than expected and in a hurry or don't fancy walking round in circles)

[Oldfloss Administrator Graduate]

IannodaTruffe has given you the advice...we are all different, some folk never warm up with stretches, some do...But a brisk walk at least five minutes is really in my book essential. And afterwards... stretches yes... Here is the link

nhs.uk/live-well/exercise/h...

[Running_Giraffe Graduate]

I do the 5 min walking at the start but my cool down various depending where I end. Mostly it's 2mins but I have a good stretch session once I get home.

I was previously weight training before taking on this challange and was always told not to stretch before weight training and I've took this into running but I've not researched to see if stretching is good or bad before a run 🤔

[IannodaTruffe Mentor in reply to Running_Giraffe]

The guide to the plan gives links to dynamic stretches for pre run and static stretches for post run.

[Razouski]

I do dynamic stretches then 5minute walk to warm up then after the run I do 5 minute walk followed by static stretches.

A couple of weeks ago when I was short of time I left out the warm up and 2km into the run I really regretted it.I had aches and niggles and then cramp.

I don’t know the science behind it but it works for me.

[Jamsandwich Graduate]

thanks everyone.