Warming up and warming down questions

[SipMiss]

I started C25K about three years ago and gave up when I had what I think were shin splints - at least, whatever it was, it was very painful and I lost my confidence. However, I think where I went wrong was not warming up properly, not stretching afterwards and trying to go to fast.

I am going to walk to a local park to start my run/jog. Does the 5 minute walk to and from the park count count as warming up/stretching? Or should I do warming up before I get to the park or once I get to the park. Likewise, stretching - at the park after the 'run' or at home once it's all finished.

Sorry if I am making a big deal about this but I want to get it right!

[Instructor57 Graduate]

Welcome back !Have you read the program guide ?

healthunlocked.com/couchto5....

It's full of information to guide you through the program including advice and links on warming up and stretching.

It will explain about pre run 'Dynamic' warm up excercises and post run 'Static' stretches.

These are seperate to the 5 minutes warm up walk and cool down walks .

Many do not do the pre run Dynamic stretches (I always do) unless it's particularly cold , however I would suggest the Static after run stretches are very important to prevent aches and muscle stiffness after your run .

Hope that helps

[SipMiss in reply to Instructor57]

That's great - thanks!

[IannodaTruffe Mentor]

This FAQ Post specifically about warm up and cool down should answer all your questions healthunlocked.com/couchto5...

[SipMiss in reply to IannodaTruffe]

Thank you so much - very helpful

[KayJayRose Graduate]

Hello!! I do some stretches (calves, hamstrings, front of thighs mainly) at home and then I walk to a local park that has a running track. The walk there is my 5 min warm up. I class the walk home after my run as my warm down and then when I get home, I do the same stretches again. I have found this to be so helpful in avoiding injuries. Also, have you invested in a pair of “proper” running shoes? I think they may all the difference. Good luck

[IannodaTruffe Mentor in reply to KayJayRose]

I hope that you are doing dynamic stretches, because static stretches pre run are not recommended and have been associated with injury.The difference is explained in the link above.

[KayJayRose Graduate in reply to IannodaTruffe]

Thanks for the link. I had no idea there was a difference and I was pretty much only doing static stretches (with a few lunges thrown in). Will change my stretching routine for my next run! Thanks👍👌

[Instructor57 Graduate in reply to KayJayRose]

when I get home, I do the same stretches again.

Pre and post run excercises are different and not to be mixed up !

Do not do post run stretches before you run .

Pre run should be 'Dynamic' as referred to in the guide .

[SipMiss]

Thank you!

[nowster Graduate]

The walk to the park counts. Try to make it as brisk as possible.

[SipMiss]

Thanks!

[Jogunlikely Graduate]

No advice on stretches as Admin have that covered However If you have a very sedentary job, ie sit for most of the day, then I would recommend the walk to the park is in addition to the 5 mins warm up.

The fluid in our joints changes viscosity, it's thicker after prolonged inactivity. That's why some of us are a bit creaky when we get up in the morning or sat for a long time.

It takes a minimum of 10 mins for the fluid to change so that it's in a better state to protect your joints. The older you are the longer it can take (up to 20mins)

So the walk to the park, then dynamic stretches, then C25k is one possibility, with walk home being your cool down 5 mins, then static stretches at home. At the end of the day you are your own doctor and will work out a routine that feels right for you

Enjoy