What's your pre run warm up?

Tea-a-Maria

I'm 5 weeks into couch to 5k and have been handling it pretty well so far (touch wood!)

I was out training this morning and my calves were pretty tight when I got started, although they eased up a bit as I went. What type of warm up routine could I be doing to prevent this?

This is my current routine:
- Walk on the spot for about 30 seconds, raising the legs high
- jog on the spot for about 30 seconds
-20 leg lunges
- rotate my arms over my head, 10 times forward, ten times back
- 3/4 minutes brisk walking

I've found a good cool down routine in the NHS Website, but I'm guessing there's room for improvement with this one. Ideally I don't want my warm up to take much longer than 5 minutes, certainly no longer than 10. I train before work and time constraints are an issue.

All advice welcome.

Darren 83

Tea-a-Maria wrote: »

I'm 5 weeks into couch to 5k and have been handling it pretty well so far (touch wood!)

I was out training this morning and my calves were pretty tight when I got started, although they eased up a bit as I went. What type of warm up routine could I be doing to prevent this?

This is my current routine:
- Walk on the spot for about 30 seconds, raising the legs high
- jog on the spot for about 30 seconds
-20 leg lunges
- rotate my arms over my head, 10 times forward, ten times back
- 3/4 minutes brisk walking

I've found a good cool down routine in the NHS Website, but I'm guessing there's room for improvement with this one. Ideally I don't want my warm up to take much longer than 5 minutes, certainly no longer than 10. I train before work and time constraints are an issue.

All advice welcome.

My normal warm up would be 10 mins @ 9 min/mile then a few dynamic stretches.

Good look with the plan

iAcesHigh

I would mostly just walk a bit, maybe a minute or two, and than I start with running, but first 10 mins or so are always "warm-up" minutes with aerobic or a bit sub-aerobic tempo...

The Muppet

A brisk walk was my warm up for c25k runs, now I just run from the off but take the first 10 minutes really easy.

Good luck with the c25k

Clearlier

If you do this lunge matrix followed by the Myrtl complex you'll have a very good basis for most running.