Couch to 5K
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Warm up walks

I just finished the program a few days ago, and received my graduation badge, doesn't it look shiny :-)

Eventually I was thinking of doing a 5k run, but wondered how you deal with the warm up during such a run. Running it home, I usually start with my brisk 5 minute warm up walk. Since I never registered at a run, I was wondering how you warm up before the run there?

Any inside would be appreciated.

8 Replies

I don't have an answer for this but wanted to thank you for posting this question as I have been wondering the same thing. Thanks matey and would really like to know the answer to this Wiggles wondering please.


Congratulations of completing C25K.

For the 5km Parkrun, I usually park about five minutes brisk walk away from the park (that's where the toilets are too) and time it to arrive at the park with just a few minutes before the start.

Many fun run 5 km runs have an instructor who takes the assembled crowd through a short aerobics routine. Or for less formal events most runners just walk or jog up and down and around the meeting area.

On Sunday when I went to the 5km run for the launch of the 5x50 event I was late in leaving home and getting there and was so worried I wouldn't have time to warm up. But luckily this event was quite laid-back and didn't start until 15 minutes later. There was a running coach who led us in a series of dynamic stretches--walking lunges and leg swings (holding on to a partner so we didn't fall)--which was very helpful. I've actually been doing walking lunges as my warm up at home since someone on here said this is what they were shown to do for a warm-up when they went to a coaching session. When I had a 'dicky' knee a few weeks ago, I found this was a better warm-up than walking.


Just to add, at the one multi-event I attended where there was a marathon, 10K and 5K race, only the 5k fun runners had the aerobics instructor. I suppose the longer distance runners were expected to know what they needed to do to warm up. :-)


We try to park and walk further away when we do an organized 5K. As we are standing and waiting, we will do some light stretches, leg lifts etc. BTW: love the badge! :-) Gayle


When I did my first parkrun I arrived early (nerves!) and did a good ten minute warmup (it was a cold wet day, so I didn't want to hang around looking daft), walked up to the starting place and had a nose around (still a bit early) and then walked away a bit and back again - and almost got back late for the start! Lots of people were walking round warming up, or stretching - or just standing chatting. At the Race for Life (which I walked) there were aerobics instructors as described above.

It definitely helps the nerves to know what to expect!

Something I've started doing with my runs from home - I've got a 5 minute loop to warm up which brings me back to the house, where I drop off an outer layer. Saves me carrying so much round with me, as I'm always cold to start with.


Perhaps I should pose this on the "Questions" side but what is a walking lunge please? :)


I actually did not know either and had to look it up when I read the reply.

Stand upright, feet together.Take a controlled step forward with your left leg.

Lower hips toward the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.

Push off the with your right foot and bring it forward to starting position (#1). This completes one rep.

Next step forward and repeat with the right leg.

You should look it up on YouTube if this is not explaining it well enough.


Oh ok, I think we did these in boxing class a few weeks ago. Thanks Wiggles :)


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