Wow I’ve just completed W5R2 thanks to this forum I really feel inspired to continue even when I look like a beetroot and feel exhausted so thank you all! However, are there any specific warm up exercises I should be doing? I do 3 different stretching exercises but just want to make sure I’m doing enough.
Many thanks
Hi,
Congratulations on your progress !
here is a link to the 'Dynamic' warm up excercises to be done before your runs as mentioned in the guide to the program.
runnersworld.com/health-inj...
Don't mix them up with 'Static' stretches which are for after your runs ,
nhs.uk/live-well/exercise/h...
Hope that helps
Happy Running !
Well done Karis28 below is a link to a post I wrote it may be helpful 👍
Red is the new black 
Those stretches already given are great, the warm up walk is a must, and if you have any niggles then maybe warm that bit up a bit more than usual, you can adapt your stretches.
Even a pre-leaving-the-house boogie (like no one is watching) is a good pre-warm-up-walk warm up too!
While dynamic stretching pre run can be helpful, in my opinion static stretches post run are more important in most instances.
Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.
Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.
Congratulations Karis28
The eternal question - to stretch or not to stretch
Stretches
Stretching the truth?
Not feeling great. Stretching?
Stretches. Before or after running?
