I graduated C25K,completed 3 weeks of 3x5k consolidation runs Do I continue with warm up/cool down 5min walks - if yes always forever/why

[Nearly-there]

Warm up and cool down walk forever or do I stop

[IannodaTruffe Mentor]

If you feel that your body is less prone to injury than that of an elite athlete, then perhaps you could stop. They warm up.Cold muscles are more susceptible to injury.

Cool down is equally important as just stopping strenuous exercise can lead to pooling of blood in lower legs and low blood pressure.

[Hidden]

Why would you stop doing a 5 minute walk before and after a run? If those 10 minutes are taking up too much of your time, it's better to shorten the run with 10 minutes and still do the warming up and cooling down than to skip it. If you don't do a warming up you gain a serious risk of injury and then you're out for several weeks. Same with the cooling down, it helps to get your muscles to repair better after a run.

[Jell6 Graduate]

Nearly 3 years on I still do them, I admit to not being a "stretcher".

In very cold weather I do a slightly longer warm up and start my run very gently.

I love my cool down regardless of the weather, what's not to enjoy, feeling that effortless walk, feeling the achievement, unzipping layers because you're sweating like a pig...

[GoogleMe Graduate in reply to Jell6]

Said it many times, the only time I feel an urge to stretch is when that 5 minutes at the end has been skipped or skimped. You describe the benefits beautifully. I learn so much in those 5 minutes.

[John_W Graduate Ambassador]

Forever.

Yes.

[Hidden]

Put simply, the answer is always.

Taking time to do warm up and cool down walks, as well as post run stretches, reduces the risk of injury.

I include dynamic stretches before I head out, then do a 5 minute walk before I run and a cool down walk after. Like Jell6 , the only time I have shortened my warm up walk is when it has been bitterly cold 🥶 and I find myself chilling rather than warming up. I just do more dynamic stretches indoors, walk briefly and then start my run very gently. I do post run stretches too, which I hold for at least 30 seconds or longer to get the full benefit.

Stopping a run/exercise suddenly can also cause dizziness, with a fellow runner once warning that he had collapsed after stopping mid run to chat to a friend. So cool down walks gently reduce your heart rate too as well as being kind to your muscles.

😊

[Jell6 Graduate in reply to Hidden]

I've never shortened my warm up Delly, I've become a hardy creature 😊

[Hidden in reply to Jell6]

Sorry, I misunderstood what you meant.