During the school drop-off today I had another chat with one of the mums that has just started the C25K. We got on to the subject of warm-up and cool down walks and stretching. She had asked if I still did the warmup walk, or did I warm up by running. I told her that all our group religiously do the five minute brisk walk to warm up, at least 5 minutes cool down walk (if not more) and then stretching. We have never had any injuries or problems with running (other than due to the odd fall). We cant say that we would have had problems if we had not done that but why risk it?
Before starting the C25K she had been going to the gym and paying for personal training. It had been stressed to her there too just how important the warm up was. On their first visit, the trainer had gone through his talk, and put each of his new recruits on the treadmill and set it to a running pace. They were told they could slow it down a bit if they felt they could not complete the 6 minutes but to keep running. Most struggled to run for that time.
One thing that she didn't quite understand is that at the gym, with a 'fully qualified' trainer, why did their warm-up routing consist of going straight into a run for 6 minutes on the treadmill, but with the C25K we warm up with a walk before we run? Is there a point at which you don't need to warm up by walking, can you just run but slower?
I told her that I am not qualified to answer that, but even professional athletes warm up. I had never thought of changing my warm up routine and would probably be reluctant to do so as it has served me well so far.
Are their other ways in which runners warm up other than a brisk walk?
Before a run, I’d always warm up with a walk. That’s just part of my routine now. I’d feel weird not doing it and it puts me in the headspace to start off properly.
I had a PT for a long time (I loved her and I miss her!). She would put me on a treadmill sometimes for a warm up and it would often be a very gentle jog. We didn’t usually do any more running after that. It was the light cardio exercise that was important for the warm up time and we’d do a bit of stretching before starting the main activity too.
As a total non expert, I think there are different ways you can safely warm up and I definitely trusted that my PT knew what she was doing and had been trained. The fact that most people in your friend’s group weren’t able to complete the warm up run makes me think that he was pushing everyone too fast and I’d have been very put off.
The fact that they are doing the C25K from from week one and said they are finding it OK (as opposed to too easy) would sound to me like a straight off 6 minute run was a bit much. Also, to start at a fast pace and suggest slowing if you have to would sound like a recipe for injury, why not start slow and build up?
In the NHS C25K, you don't run 5 mins until week 4 which they are not at yet. I am pretty sure if I had been asked to run for 6 mins before I started the C25K I would have collapsed before half way.
I also stuck religiously to the warm up and cool down walks and stretches at the start and end. I think this served me well as I did not suffer and injuries. I finished C25K earlier this year, and at the moment I am on another coaching program for 10k. This still involves a warm up and cool down period (the duration differs depending on what sort of run it is that day) and it advises that you can walk or jog at a very low speed. So I’ve started changing it up every now and again with a slow jog. So far, so good.
I always warm up, but nowadays almost always with dynamic stretches rather than a brisk walk. I'll sometimes do a couple of minutes on my little rebounder trampoline as well. I started doing this for winter runs, because I was getting too cold walking along north-facing country road with no shelter from the elements. I tried adding extra layers but just ended up way too hot!
The other comments she had about the trainer did not impress me either. His time was not equally divided between those who were paying him. Apparently those women who had particular physical attributes received an unfair amount of his attention. The others just had to get on with it!
I always start a run with a little walk, not always a full five minutes but sometimes more, we tried going straight into a run once and joints shouted at us to stop
Hello there Hidden 😊. About 5 minutes of dynamic stretching for me, then about 5 mins warm up walk. The warm up walk is so entrenched from C25K, it would feel weird not doing it. The stretching mobilises my hips etc - which are fairly stiff. It also mentally prepares me. I’m pretty rubbish at the cool down walk though! 😁
As I state in that post, I have rarely done any dynamic stretches pre run, unless I knew that I was attempting a pb, it was particularly cold or knew that I was going to be pushing hard. That is my preference. I am no expert nor a trainer, but I listen to my body.
Post run, though, the static stretches linked to were always done and I believe that I benefitted from them from very early in C25k, because they eradicated post run aches very effectively. Again, personal choice
in my days going to the gym the wife and I had a PT (was a 1to1 session) he always had us start with a brisk walk (run if we felt upto it) for 5 mins then 5 mins on the stairs followed by 10 mins on rower before we even touched any weights.
Ive carried on with the 5 min warm up walk, 5 min cool down walk and then stretching. It's served me well so far, no injuries touch wood and very little muscle ache in the days following a run. I'm following a 10k programme and it's just part of my routine now. Ive heard that dynamic stretching is good but not tried it myself. If it aint broke etc!
A 6 minute treadmill run from cold without the least attempt at a warm up is asking for trouble. Initially I started running a year ago short distances mixed with walking of a few hundred metres or less without a warm up and then discovered a running app as well as the C25k which both advise a warm up walk of 5 to 10 minutes. Since then I always do a 5 or 10 minute warm up walk.
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Warm up / warm down 
Don't run cold 🥶 warm up 👍
Warming Up
Warm Up
Is 5 mins warm up walk really enough? 
