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What's your pre run warm up?

  • 11-10-2015 7:21pm
    #1
    Registered Users, Registered Users 2 Posts: 736 ✭✭✭


    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. :)


Comments

  • Registered Users, Registered Users 2 Posts: 1,685 ✭✭✭Darren 83


    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


  • Registered Users, Registered Users 2 Posts: 448 ✭✭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...


  • Registered Users, Registered Users 2 Posts: 14,006 ✭✭✭✭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


  • Registered Users, Registered Users 2 Posts: 4,454 ✭✭✭Clearlier


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


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