Warming up/down correctly

Jay Pentatonic

Hey,
I haven't been doing jogging for that long (about 5 months), so I just want to make sure if I'm warming up/down correctly...

I used to be foolish enough to only do a few stretches for about 5 mins & then go off jogging!:eek: this obviously led to shin splints, so I did some research and have been doing more streches for longer (I found a slide show of the exact ones I do)...
http://www.examiner.com/ExaminerSlideshow.html?entryid=145004&slide=1

and I also jog lightly/walk briskly before I start my actual run. all this takes about 20 mins now. I have to say it seems to be doing the job, but I just want to be double sure & get some feedback from more experienced runners.:)
Is there more that I should be doing?
I'd be glad to hear any info, thanks

ecoli

Jay1989 wrote: »

Hey,
I haven't been doing jogging for that long (about 5 months), so I just want to make sure if I'm warming up/down correctly...

I used to be foolish enough to only do a few stretches for about 5 mins & then go off jogging!:eek: this obviously led to shin splints, so I did some research and have been doing more streches for longer (I found a slide show of the exact ones I do)...
http://www.examiner.com/ExaminerSlideshow.html?entryid=145004&slide=1

and I also jog lightly/walk briskly before I start my actual run. all this takes about 20 mins now. I have to say it seems to be doing the job, but I just want to be double sure & get some feedback from more experienced runners.:)
Is there more that I should be doing?
I'd be glad to hear any info, thanks

There can be many reasons for shin splints not always from tight muscles were you diagnosed by a physio as there can be underlining problems biomechanically etc. that can cause this.
My advice also would be to do your light jog before you stretch to warm the muscles up allowing them to stretch without causing strains

tergat

Jay1989 wrote: »

Hey,
I haven't been doing jogging for that long (about 5 months), so I just want to make sure if I'm warming up/down correctly...

I used to be foolish enough to only do a few stretches for about 5 mins & then go off jogging!:eek: this obviously led to shin splints, so I did some research and have been doing more streches for longer (I found a slide show of the exact ones I do)...
http://www.examiner.com/ExaminerSlideshow.html?entryid=145004&slide=1

and I also jog lightly/walk briskly before I start my actual run. all this takes about 20 mins now. I have to say it seems to be doing the job, but I just want to be double sure & get some feedback from more experienced runners.:)
Is there more that I should be doing?
I'd be glad to hear any info, thanks

Jay1989,

Re Warming Up, generally if you did not run in the morning, which serves to loosen up your body for vigorous running in the evening, I think 15 minutes of running is the minimum one needs to do before quality workouts such as repetitions, fartleks, hills, tempo runs, or races. There are some days, too, when 15 minutes isn’t enough to get your body firing on all cylinders. If you don’t feel good by 20-25 minutes, then bag the workout and save it for another day.

If you run 20 or more minutes in your warmups, then you probably won’t need much else except a couple of 10-30 second strides at 5k pace. If you do the minimum of 15 minutes of easy running as I suggest, do 3-5 times 25-30 seconds at close to 5k pace in order to get more of your capillary channels transmitting oxygenated blood to your hard-working muscle fibers. Opened capillaries also take away waste products such as carbon dioxide and lactate which cause muscular fatigue. A long progressive warmup will shunt blood from your digestive organs to your peripheral circulation, thus making more blood available for your working muscles. This is a very good thing for runners! If you choose to run just a mile for warmup, then do several 20-30 second strides before starting the main part of your workout.

If going for an easy run, there is no need to warm up just run very easy for the first 10 mins or so.

Tergat

tergat

RE Cooling Down, I believe the bare minimum of a cool-down is 10 minutes easy jog. Athletes often find they sleep better and feel better the next day when they do longer, not shorter cool-downs. Based on feedback, I think that 15-20 minutes of jogging is ideal.

Getting your blood chemistry back to neutral in a hurry is one benefit of doing longer cool-downs. Acidic blood is a hazard to your health, and running is far faster at neutralizing acidity than standing around. Doing some slow running is a good way to get your body’s hormonal levels back to equilibrium. If you have ever tossed and turned in bed in the evening after running a hard workout, it is probably catecholamines (hormones) keeping you awake. Try doing a long slow cool-down and see if that alleviates some of the agitation you may feel.

Warmups and cool-downs are a personal thing. Each person needs to work out a scheme that puts them on the right path to continued improvement. If you haven’t already adopted longer warmups and cool-downs in your routine, give it a try. It may work for you.

Tergat

BenEadir

Confused.com here!! I do some light jogging 3 mornings a week. 2 x 4k runs usually Tues and Thurs mornings and 1 x 6k Sat morning + I do some spinning and weights. I was told years ago that you shouldn't do any stretching prior to jogging as your muscles are cold (particularly in the morning) and to stretch cold muscles just damages them. The best thing to do is start off your jog with 2 minutes of walking, then 2 minutes of very slow jogging then you should be loose and warm enough to step up to your normal jog pace which for me (41 years old and 94kg) is about 11 minutes per mile.

Is this complete BS and I should be stretching before I start the jog? I actually do a similar set of stretches to Jay1989 AFTER I finish my jog but got shin splints a few weeks ago and had to stop jogging for 3 weeks. Started back this morning and feel OK but don't want to get them again so would appreciate some knowledgable perspective on this?

Stretch or no stretch before jogging first thing in the morning???

Ben

TFBubendorfer

No, don't stretch before you go running. The advice to stretch cold muscles is outdated, and more recent research has indicated that stretching before your workout increases the risk of injury.

There's even a discussion ongoing if static stretching after the workout will do any good, but that may well be an individual thing.

RoyMcC

@ BenEadir - agree with the TFBubendorfer that you definitely don't stretch until you're warmed up. Possibly very gentle loosening , like a cat does when it wakes up

@ Tergat - I was advised by a very good coach that a dynamic warm-down is a good way to go. i.e. after hard exercise, let your HR drop and then do a selection of drills and maybe a set of strides. Not sure now of the physiological reasons behind this but do you have any views?

tergat

RoyMcC wrote: »

@ BenEadir - agree with the TFBubendorfer that you definitely don't stretch until you're warmed up. Possibly very gentle loosening , like a cat does when it wakes up

@ Tergat - I was advised by a very good coach that a dynamic warm-down is a good way to go. i.e. after hard exercise, let your HR drop and then do a selection of drills and maybe a set of strides. Not sure now of the physiological reasons behind this but do you have any views?

RoyMcC,

I have never heard of this before so I really can't comment on it, you've stumped me on this one:). I have always gone with the traditional easy jog followed by static stretching. With a dynamic warm down would HR not still remain high and core body temperature remain up? Anybody out there used this type of warm down or know of anyone who does? I would be interested in hearing the physiology behind it.

Tergat

Bambaata

I'd be the first to admit my warmup and in particular my cvool down is non existent but after a test yesterday i'll be taking it far more seriously. I've been a guinea pig for a guy doing some research in Trinity the past few weeks (on a bike).

First test was to get max power output (or so i think it was?) and since then ive done two sessions with different recoveries each time. They both start off with 30 seconds above my max power (i think 120 or 140% of it) and then 30 seconds of 40% of the max. the first recovery test was passive, doing nothing for 30 mins. Yesterdays was active, so spinning on the bike for 30 mins at a low wattage.

At various stages he takes lactate readings from blood samples and he found i had lowered my lactate much more from the active recovery. its then put to the test, i again do the 30sec above max power and 30 sec below rotating to exhaustion. from the passive recovery i managed 12 reps but yesterday i managed 14 after the active recovery!! It showed the importance of it to me anyway. next time im doing a vibrating platform recovery, that one should be interesting!

misty floyd

tergat wrote: »

If you have ever tossed and turned in bed in the evening after running a hard workout, it is probably catecholamines (hormones) keeping you awake. Try doing a long slow cool-down and see if that alleviates some of the agitation you may feel.

Tergat

Thats me. Every Tuesday and Thursday night after training I have terrible bother trying to sleep. I'm going to try lengthen the warm down, see if that helps. Thanks.

Ogils

I am new to running and was told about the excellent advice given on this site at last weekends national champs.

I try to incorporate workouts into my weeks training and would only run for 5-10 mins before and after. I'll have to note what nights I too toss and turn and see if it is because of this:rolleyes:

So should I increase this by at least 10-15mins??? Should your warm up be a little faster than your cool down and I know you say 5K pace but is that only the strides at that pace or the whole warm up/down?

thanks for the advice

tergat

Ogils wrote: »

I am new to running and was told about the excellent advice given on this site at last weekends national champs.

I try to incorporate workouts into my weeks training and would only run for 5-10 mins before and after. I'll have to note what nights I too toss and turn and see if it is because of this:rolleyes:

So should I increase this by at least 10-15mins??? Should your warm up be a little faster than your cool down and I know you say 5K pace but is that only the strides at that pace or the whole warm up/down?

thanks for the advice

Ogils,

Try to increase your warm up and warm down jogs to 15 mins. These are both done at an easy pace and it is only the strides after the warm up that are done at 5km pace.

Tergat

Vinny Mulvey

I would advise 15 to 20 mins easy jogging to warm up followed by dynamic stretches.....for cool down, 15 to 20 mins easy jogging followed by static stretching...there are a lot of different articles on different theories but I find its what works best for you individually and thats what works and has always worked for me....

thirtyfoot

tergat wrote: »

RoyMcC,

I have never heard of this before so I really can't comment on it, you've stumped me on this one:). I have always gone with the traditional easy jog followed by static stretching. With a dynamic warm down would HR not still remain high and core body temperature remain up? Anybody out there used this type of warm down or know of anyone who does? I would be interested in hearing the physiology behind it.

Tergat

I know of a few coaches/groups who have a 'dynamic' warmdown. Same principle as a conventional warmdown. Maybe for a sprinter or jumper where slow jogging pays little relevance to their event so why do it in a warmdown (same would apply to a warmup). A dynamic warmdown can simply be a few shuffles, a few drills, a few stretches and all at a reducing level of intensity. Gets the HR rate down, cools the body down and has the same effect (except with more relevance to the athletes discipline) as a slow jog.
May not apply to the OP though. An example may be -

- Some very gentle high knees, shuffle back and repeat
- A few walk and scoops, shuffle back and repeat
- Little bit of hip extension, walkover work over low hurdles maybe
- Various static/dynamic drills on grounds - leg lifts, hip lifts etc etc
- Traditional static stretches, self massage with stick etc

Probably more relevant to power athletes though.

Vinny Mulvey

as i said before there are many different theories on this but I believe the traditional jog is far more beneficial for a cool down. The idea of a cool down is to slowly return the body to a resting or lower state. when exercise is suddenly stops or ends abruptly, blood pressure drops and can cause dizziness or even fainting in some instances. the cool down will prevent blood pooling in your legs and will return blood back to the heart, the skeletal muscles and the brain. opinions differ on whether cooling down can prevent DOMS (delayed onset muscle soreness) but even if it doesn't, the other benefits mentioned above suggest that you shouldn't ignore your cool down. I think that dynamic stretching is more appropriate for preparing the body for exercise rather than returning it to a resting state. It should be noted that stretching is not part of the cool down and that it should be done after the cool down. This is just my opinion however - I think this debate will always be there.