Don't run cold ๐Ÿฅถ warm up ๐Ÿ‘: Probably moreso... - Couch to 5K

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Don't run cold ๐Ÿฅถ warm up ๐Ÿ‘

Imc50
Imc50Moderator
โ€ข9 Replies

Probably moreso during these colder months, but still relevant even when that sun's blazing ๐Ÿ˜Ž,

DON'T FORGET OR FOREGO THAT WARM-UP!

A proper pre-run routine is going to make all the difference between dreading your run, or loving it!

Yes it's easy ( I may have been guilty in the past myself) trainers on ready to go you're off!!! But don't, it's a recipe of disasters, setting off at full speed combined with cold tight muscles fresh from the armchair OUCH... The risk of pulling a muscle, tweaking that tendon, worse still a bone or joint, or just hitting a pace you'll never sustain.

The easiest warm up, we all do it couch to five k actually use it freely, WALKING!

It's more than just a walk, it's a low intensity activity, it eases your body from sitting mode into workout mode. Walking actually uses all those muscles, joints and tendons that you're going to use for your running, its just walking uses them gently ๐Ÿ‘, hence the perfect way to warm up.

In addition as you progress, even as a graduate or beyond DYNAMIC STRETCHES are a brilliant way to warm those muscles pre run, they'll increase your heart rate, warm up the body's temperature ready for exercise and it'll get that blood flowing, all this will help you run more efficiently!

A HEALTHY RUNNER IS A WARMED UP RUNNER!

runnersworld.com/training/g...

And for those calves which are so often problematic โฌ

runnersworld.com/health-inj...

For those illiotibial band (ITB) this is the thick cord of muscle that runs down the outside of the thigh to the knee.

prevention.com/fitness/work...

9 Replies
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9weeks2Run
9weeks2RunGraduate

Thatโ€™s brilliant, thank you

Soniabrown
SoniabrownGraduate

Love this reminder, thank you! I'm due to graduate this week (second time, after illness and re starts๐Ÿ˜) and I've found that a combination of yoga stretching, and dance works well to warm up also......I do this in the house, not in the street hahaI did post on here once, about me dancing around the house, headphones on.....really getting in the zone ( think Flash dance, but with far less elegance!๐Ÿคฃ) and I turned and saw my young adult son, standing on the bottom stair......well the look on his face! ๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ I didn't care, once nice and warm, I trotted off out the front door.......leaving him to stand there wondering if his mother had finally lost all of her marbles!!!๐Ÿคฃ๐Ÿคฃ

Imc50
Imc50Moderator in reply to Soniabrown

Thanks Soniabrown ๐Ÿ™‚

That dancing mum vid sounds like a classic ๐Ÿ˜‚

Frenc
FrencGraduate

Thank you for this very useful post! I was the person who, in the summer, would dash out of my front door at full speed as though Iโ€™d stolen something. Needless to say, I didnโ€™t stick with it. But the C25K has def sorted that out. ๐Ÿ‘

Imc50
Imc50Moderator in reply to Frenc

Well done Frenc, definitely no point sprinting ๐Ÿ‘

LesleyLiv
LesleyLivGraduate

I felt it big time when I got a bit over confident and minimised the warm up walk....... managed the run but it hurt! I always do the 5 minutes now. Loving this running malarkey! ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿ˜ƒ๐Ÿ˜ƒ

Imc50
Imc50Moderator in reply to LesleyLiv

Ah that over confidence LesleyLiv it bites you ๐Ÿ˜ฌ That 5minute walk is like gold dust ๐Ÿ‘

GailXrunning
GailXrunningGraduate

๐Ÿ‘๐Ÿ‘๐Ÿ‘ Total devotee of the warmup - both the pre-run walk + the dynamic exercises before leaving the house. Itโ€™s so tempting to skip - when short of time or, as recently, when anxious to beat the lockdown crowds to the park. But Iโ€™ve learned it is key to making runs enjoyable, and the challenges of running more manageable. Gets blood circulating into all the muscles beforehand (inc. the brain), whether by dancing, by jigging, by gorilla squats (etc), or by foam-rolling ... or any combo. I may be lucky, but I very rarely experience the toxic ten; I think though itโ€™s mostly down to the warmup ritual.

Imc50
Imc50Moderator in reply to GailXrunning

Well done GailXrunning you're spot on ๐Ÿ‘๐Ÿ‘

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