How do you warm up and warm down?

I'm not sure if I'm doing enough warm up and warm down (apart from the warm up and warm down walks). I don't like doing too much before I start in case I am not ready for stretching - I'm trying to do some yoga sun salutations. And I do some stretching when I come back in but not sure how much I should do. Anyone any comments or advice?

Skip

Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

11 Replies

oldestnewest
  • I do the walks. And that's it. I did have one bad run where I really felt in need of stretching afterwards.

  • Hi jb26,

    I (normally) do a few minutes brisk warm up walk, and then get on with my run, I do a half mile cool down jog/brisk walk, then lots of stretches. I spend at least ten minutes stretching afterwards and I find it definitely helps with post run stiffness.

    CaroleC

  • I do arm swings, high knees and bum kicks during my warm-up walk and that loosens me up. Afterwards, I walk until my breathing rate is back to normal and then do lots of stretches. If I miss the stretches I pay for it the day after!

    It was a bit of trial and error before I found what worked for me.

  • I do the same as Carole pretty much. usually anyway :-)

  • I just do the walks. If Laura wants me to do more she needs to say so!

  • Walk for 5 minutes to warm up, then 5 minutes cool down walk as per podcasts, then I do 4 different leg stretches each leg for a count of 20-30 seconds.

  • I do my run as the first 30 min session at the gym. I have to walk 2 k to get to the gym so I don't bother stretching although I do the 5 minutes under Laura's instructions at the beginning of the podcast (I'm too scared to disobey Laura!) Then I do some more exercise (swiss ball or cycling) before going for a swim. The baths are 1k walk away from the gym so I don't do any stretching after my run either- the swim is my reward! Nice and relaxing and no sweating!

  • Blimey, what a great workout! Can I have some of your stamina please?

  • I do a 10 minute warm up walk (only to get a few hills out of the way otherwise it would be 5 minutes!) and towards the end of this I do some active stretching. After my run I do a cool down walk home and do 5-10 minutes stretching depending on how long I have run for.

  • To warm up I just do the 5 mins walk, then to cool down I do (at least) 5mins walk then when I get home I stretch all over for as long as I've got, maybe 15 - 30 mins - I usually stop because I have to go and cook dinner, but would gladly carry on stretching for a very long time.....

  • Thanks everyone for the great responses! I definitely pay for it if I don't stretch afterwards. I wasn't sure how much to do. And sometimes when I'm running (or lightly jogging, should I say!) my calves are a bit stiff so I feel I should have done some pre-run stretching. I also can feel a bit 'tense' if I haven't done even a little more than the walking warm up. I'm on week 5 (eeeek!) so want to make sure I can keep going, don't hurt myself by not being warmed up or down properly etc.

You may also like...