Warm up and cooling down.

[Woroud]

Is it enough to do the 5 minutes walk before and after each run, or should I also do stretching exercises? Thanks!

[LittleIreland Graduate]

Stretching is recommended. I often have a ten minute walk beforehand if I feel a little off colour.

[UnfitNoMore Graduate]

A five minute brisk walk should be enough... though you could include some dynamic stretches in if you feel the need.

Cooldown is different... the cooldown walk is more about putting the heartrate back to normal, and allowing the blood flow to the leg muscles to reduce gradually... some people have issues with dizziness and even feinting without it... and then the post run static stretches, as linked in the guide to the plan, are very much recommended after each and every run.

If you are going to add pre run stretches in, please note the difference in the above... they need to be dynamic stretches... the static ones before a run can help to cause injury.

[IannodaTruffe Mentor]

Welcome to the forum.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes links to stretches appropriate for pre and post run.......they are different. I always stretch after every run while muscles are still warm and supple, as it pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow.

Enjoy your journey.