What is your warm up routine/how long? - Couch to 5K

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What is your warm up routine/how long?

Firsttimer362 profile image
4 Replies

I’ve been doing a few stretches but definitely nowhere near enough of a warm up. What is everybody’s go to warm up?

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Firsttimer362 profile image
Firsttimer362
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4 Replies
addicted2cycling profile image
addicted2cycling

DYNAMIC STRETCHING IS BEST >>> plenty of information online

Flattttt profile image
FlatttttGraduate

Walk - 5 minute alone, or 15 minute dog walk.

Bonus walk(optional) - Mow the lawn for 45 minutes. Always results in an an easier, more successful run.

"Warm-up" Run - 15 minutes at zone 2 pace: listen to music @ 140 bpm and run to that, or call a friend and Chat.

The rest — Now fully warmed up, running becomes suddenly easier 15 minutes into the run. After noticing this, I searched the forum and found this is typical.

I continue this section of the run in Zone 2.

I feel like I could run forever, but I take prescribed breaks and stop at the prescribed amount of time (or a bit longer!) so I don’t stress ankles or what-not, because I may not feel discomfort until the next day.

So that’s it for me:

5 to 60 minutes of walking warm up, and then run in Zone 2. But the first 15 minutes of running is also a warm-up..

- Flattttt

Dtay1978 profile image
Dtay1978Graduate

I’ll be honest my warm up if the 5 minute walk, you have to be really careful stretching while your muscles are cold 😊

Spain5k profile image
Spain5k

The NHS warm up! Here it is

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

Scroll to the end and there is a link to post run exercises and now I always do them.

IannodaTruffe, in his long general info post says...

"One of the best ways to reduce injury is and avoid carrying muscular tension into the next run is to make sure you do static stretches immediately after each and every run, while muscles are still warm and supple. I use these after every single run and swear by them

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

These stretches should not be used on cold muscles before a run. There is a suggested link between pre run static stretching and injury.

Stretching before a run should be dynamic stretches, because muscles are not necessarily warmed up runnersworld.com/health-inj... "

The general info post, if you haven't read it is full of info and a must read

healthunlocked.com/couchto5...

So now you have 2 possibilities for pre run and also post run.

Hope this is useful, happy running journey.

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