Hi
I'm new to C25k (W2 R3) and have just found this website - lots of great advice and encouragement! I think I'm suffering from information overload.
One of the things I'm not clear about....do the 5 minute brisk walks at the start and finish of each run constitute a warm-up and warm-down or should I include stretches as well?
Thanks
Sorry I’m newer than you, W2 R2 so I’m following to see your replies 😀
I personally always stretch before and after ... I love a good stretch sesh 🤩
I hope your pre run stretches are dynamic as opposed to static.
It’s a combination of stretches to begin with, with some sun salutations thrown in 😁
Always tend to be static afterwards cause I’m so knackered 🤣 plus I remember from my P.E and Sports Science days back at school 🥴
Personally, I always stretch after, just for 5 minutes. Calves, thighs and lower back...
Hello Calcan, the 5 minute warm up brisk walk should be enough and when you're finished your 5 minute cool down walk that is when the stretches are really important and should be done after EVERY run. Good luck and well done😊
It does take longer for some to warmup in the colder weather me included. You can take a bit longer on warmup there's no law against it.
Don't try and stretch cold muscles much beforehand, I start warming up at home first with some dynamic excercise (Not stretching) then brisk warmup walk then the run then cool down walk and stretching while still warm..
For the vast majority of beginners, then yes, the 5 minute brisk walks *are* enough. You're warming up/down the muscles that you're about to use or have used.
Former athletes such as Seb Coe and Paula Radcliffe advocate the same. if it's good enough for them ...
I always recommend the warm up and cool down exercises for which there are links in the How to post😁
I slightly overdress with a hat & gloves for the warm up walk, and then slowly remove the extra outer layers (don't panic, ONLY the outer layers) as I warm up as the exercise progresses. I don't do any stretching before, but do some as soon as I get home afterwards.
Many thanks for all your replies. As I progress I'll investigate stretches!
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5...
and includes links to stretches for both pre run and post run.
Enjoy your journey.
I just do the warm up and cool down brisk walk😬
I do the 5 minute run stand alone as a warm up before I run, but I am religious about stretching post-run. I seize up if I don't, and I just love the length of the stretches I can acheive with warm muscles....something really liberating about it 😀
5 min warm up walk?
Warm up walk?
Brisk walk?
Brisk Walk?
Food and warm up/cool down walk.
