Warm ups

[Elfrun]

I've noticed there are many posts about knee and leg pains etc, the app only mentions the brisk walk as a warm up and this is not sufficient at least not for me, after my second run with crippling lower leg pain I researched (googled) exercises for runners and haven't looked back as they say, I spend maybe 20 minutes before my brisk walk doing simple leg and back exercises / stretches and always end on the stairs with my feet half on a tread raising and lowering myself to warm my Achilles tendons which I do before racket sports too, too often we jump into action not properly warmed up I'm surprised C25k don't mention it perhaps they do and I haven't spotted it, I also use my foam roller on my legs, upper and lower, using body weight they are brilliant I'll try to add a photo

The leg press at the gym is good for my knee issues, talk it over with a trainer there who can diagnose if it's good for you too

[Elfrun]

Sorry forgot to add water, lots of it, if you're feeling thirsty you are already dehydrated, drink a glass before leaving and have a glug between runs and brisk walks

[Blackshoe76 Graduate]

Thanks for the great tip Elfrun! Will try it on Friday! Also, a good reminder with the water! Ta.

[IannodaTruffe Mentor]

Have you read the guide to the plan? healthunlocked.com/couchto5...

[Elfrun in reply to IannodaTruffe]

Hi thanks for this link it includes links to warm up, warm down and eating for exercise links which I had not seen, apparently some of my pre run stretches should be post run, the gist seems to be dynamic exercises before and static after.

[IannodaTruffe Mentor in reply to Elfrun]

Definitely.

[Fatjohn72]

Done

[Hidden]

To be fair the warm up walk is sufficient for many. If you look around the site, there is loads of advice for all levels of fitness

[Snodrop Graduate]

I need this, graduated and then tried to go too quickly causing horrible calf pain, ordered a roller today and definitely will use your tips, I’m sure the brisk walk is fine for some or most but extra dynamic stretching always helps.