Do I have to warm up before begining each day with week 1 and other weeks thereafter, and if so what do I do to warm up. Thanks

[Lane]

[sfb350 Graduate]

If you are following the podcasts, the program includes a five minute walk as a warm up. You don't need to do any warm up before that. You should make sure you do some stretching exercises afterwards though.

[Lane]

Hi

I have just completed day one following the podcast...so will do some stretching now with my legs i presume - maybe touching my toes sort of thing?

Laine

[Deryn61 Graduate]

Hope this helps

runnersworld.co.uk/staying-...

[sfb350 Graduate in reply to Deryn61]

That's a good workout. I also like standing on a kerb with the front part of my foot on the kerb and heels hanging off the back. Drop heels as far as poss, then lift up on to tiptoe - repeat as often as you feel like, really. It's good for your calves and the arches of your foot - quite a challenge for balancing too !

[AliB1 Graduate in reply to sfb350]

I have to do this one at home on the stairs so I can hold on!

[sfb350 Graduate in reply to AliB1]

I do wobble !

[newyorker570 Graduate in reply to sfb350]

Will have to try this one for my calves, positive, mental, attitude, can already feel it working.

[Lane in reply to sfb350]

Think this exercise will involve me getting run over by the bus number 264! Think I will use my stairs!

[sfb350 Graduate in reply to Lane]

Good idea - you have something to hold on to !

[Lane in reply to Deryn61]

Thanks very much, will have a look at the site.

[GoogleMe Graduate]

I don't do any stretching afterwards. Well occasionally I do if I feel the need (generally after a bad run) or for some reason I am not doing the full 5 minute walk to the end of the podcast - but I have discovered the dog goes weird if I do stretches.

If it is really important shouldn't/wouldn't there be something about it on the podcast?

[happierswimming Graduate in reply to GoogleMe]

I think it probaly depends on what you are going to do after your run. If you drive home or plan to spend some time sitting down recovering you will stiffen up and stretches are a good idea. But if you are showering and going to work or something like that I don't think it's important. I do my c25 as the first part of my gym session so I follow it with weights or exercises and a swim ( and then I walk home and collapse!) so I don't stretch

[MuirDragonne]

I generally do some standing push ups (using my shed wall to place my hands), lunges, and bringing each foot back to rest against my bum (not sure what the stretch is called) after each run to loosen the muscles. When needed, I use a resistance band to do ankle rotations. I've found that doing stretches after a run works best for me, though it's probably up to what each individual finds most helpful. For a warm up before the run, I just do the walk on the podcast.

[Lane in reply to MuirDragonne]

Thanks everyone for your advice, will see how it goes. Lane