Warm up

shels4ever

Hi all,
Well i've started to up my mileage and now capable of running 5-6 miles 2 days in a row, so starting to get fitter.
Problem i'm having is warming up, i'm really tight and stiff for the first 3 miles which is really bad for a 5 mile run.

I do streach before and after my run and at the moment sometimes after about 2.5 mile,

Anyone have any suggestions on the best way to get around this, i'd rather not have to stop to streach during my run.

Some stride outs also help during the run, but is it jsut a case of more streaching and it shuld improve with time?

RoyMcC

Hi Shels,
If you're now running early mornings you're bound to be a bit stiff and achy first thing. My suggestions

1. Forget stretching unless properly warmed up - you'll get no benefit.
2. Much better (if you have time) to spend 10 minutes or so on a dynamic warm up - various sprint drills etc to get the body working properly and ready for action.
3. Start run very slowly - even with a fast walk. Then try to increase pace during the second half of your run.

Let us know how you get on!

shels4ever

Thanks i'll let you know.

Jay P

I dont warm up before my long runs (I dont need to) but begore my sessions I do a one mile warm up, then some drills, eg. high knees, seat kicks etc. then we do some active streching, where you are not static when streching. This is very important. If you get something to support yourself, like a wall, Then put one hand on it and start kicking your leg out in front of you, keeping it straight, and then out behind you, all in one fluid motion. Do this for 30 seconds, then switch legs. Next do the same thing but out to the side. It worth streching your calfs too, so go down like in a sprint start but stick your ass in the air and straighten your legs out. Alternate each leg and try to bring your heel to the ground each time. Do this for about thirty seconds, keeping your heel on the ground for about a second.

Im sure this is all written badly, but it's the best I can do. Hope it helps!

thirtyfoot

http://www.elitetrack.com/article_files/warmup.pdf

This is a nice little article on dynamic warmup.

thirtyfoot

Also another reason for stiffness/soreness the next day could be recovery. Cooldown and stretch, eat something within 30mins after your workout and something big after 2 hours of the workout. Sleep well.

shels4ever

Thanks for that, i've changed my trainign around a bit now, as i've increased my short runs now, so now i'm doing about 25-30 miles a week , with 2 rest days,
I still find that over a 5.5 mile run that my first 2 miles are really slow, although i'm making it up ion the second half, took 4 mins of my 5.5 mile training time this month with out pushing it too much...

weight loss is still very slow so will have to look at my diet again i think.

RoyMcC

Sounds good Shels, increasing miles and speed also. Are you aimimg for any particular goal or race? It's not so easy to keep up the effort without a target.

As to the weight I'd guess you've toned up a lot so I wouldn't worry too much on that score.

shels4ever

Well my goal is to be sub 35 or as close to that as i can for the rahney 5 next year, But thats a while off and have lots of training before then.
Between now and then i'll be doing a race per month jsut to see how the training is going, will do the Adidas series in the park and a few of the Bhaa races, then if all going well some cross country come the winter....

shels4ever

Well i've been doing a dynamic warm up for the last few day. About 7-10 mins before all runs, it has resulted in a reduction in times for my 5mile runs, but also i'm running a bit faster and a bit tired over the last mile,
But all in all going well,

thanks for the help... that might help with taking a few min of my next 5 mile race...

RoyMcC

Good work. I hope you don't get too hung up chasing times you used to do - only frustration will ensue.

Those of us who take up running later in life have no expectations (just as well really...)

2Scoops

+1 for a good warm up. Appropriate stretching after the run is where the real stretching gains are made, afaik

shels4ever

Yep seems to be the case, my training session have grown in time with 10 mins before and 10 mins after.. the lunch run's might out out soon due to lack of time... but i'm really enjoying my training now, havent felt this good since i ran chicago marathon in 99... maybe i'll do it again in 2009...