Warming up before your run...

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Replies

  • chelsifina
    chelsifina Posts: 346 Member
    I never warm up before I run, and I am a very slow runner as well. I have pilates as a regular part of my routine and get the stretching in that way, but its never connected to my running. Works for me.
  • iplayoutside19
    iplayoutside19 Posts: 2,304 Member
    I rarely stretch when doing cardio. I start off slower than full speed, work up to speed, then get after it. And I mean speed as a relative term, I don't run real fast either.


    I may stretch in the evenings after I've done stregnth training, but that's it.

    It's good to try different stuff in the exercise world, but if you don't like something and aren't seeing any benefit from it...stop doing it.
  • freesoul
    freesoul Posts: 24 Member
    You ARE doing backwards! There are some studies that show that stretching before a work out can result in more injuries, not less. It does help with muscle soreness and staying limber if you stretch AFTER, however.

    As for warming up- just walk very fast or run very slow at first for a few minutes; that is called an active warm up, it consists of doing the same movements you do during the activity but at a lower intensity, and it is all the best standard practice for most sports.
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  • wadedawg
    wadedawg Posts: 315
    I warm up with a 10 minute walk, then stop and stretch, then do my run. I finish with a 10 minute cool down and another stretch. I count both the warm up and cool down when I calculate calories burned too. That 20 minutes spent walking makes it look like I ran farther :-).
  • Liz_Mfp
    Liz_Mfp Posts: 172 Member
    I'm a fan of the walking warm-up.
    I do
    :15 minutes walk-only warm-up,
    then my workout
    then
    :15 minutes slow-walking-only Cool-Down

    The WarmUp
    I do a little
    :05 slow walk a little mosey-stroll, then
    :05 Regular slow walking
    :05 Faster walking

    Then I do my first 10 minutes of jogging slow but count it as my Workout minutes that day.

    I never stretch
    Ever
  • Liz_Mfp
    Liz_Mfp Posts: 172 Member
    .....show that stretching before a work out can result in more injuries
    , not less. It does help with muscle soreness and staying limber if you stretch AFTER, however.

    Exactly why I never stretch before. Ever.

    And AFTER, I do 15-20 minutes of slow walking in lieu of stretching.

    I never stretch, not before, not after, not ever ;-)
  • clarkeje1
    clarkeje1 Posts: 1,641 Member
    I think what you suggested would be fine, walking for about 5 minutes to warm up, but you need to make sure you stretch really good afterwards! Its so important to prevent injury.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    I do a 4-5 minute warm up walk before I run, usually walk for a few minutes after as well, then do some stretching. Got into that habit when I first started out with c25k, and once I completed it, tried starting right out running and didn't like it. Found I don't like skipping the stretching after either - feel much better with some good stretches, especially stuff for my hammies & IT band.
  • 55in13
    55in13 Posts: 1,091 Member
    There was an australian study where they found runners performance was better when they stretch after a run, but not before.

    But, you ALWAYS warm up before any exercise. I used to do jumping jacks, and then leg lift things. I don't know what you call them. I'd just lift my knee as high as possible and hold it, then do the other leg. I'd do a bunch of those, plus the jumping jacks. Then, go for my fast walk, then run.
    I don't really understand this - how is doing jumping jacks less strenuous than running? I can run for over 90 minutes; I can't do jumping jacks for half that (probably way less than half).

    BTW, those "leg lift things" - I call them stretches...
  • RunningForeverMama
    RunningForeverMama Posts: 261 Member
    I don't know what is right or wrong but I just walk a bit, about 1-2 blocks worth, then start up slow and stretch afterwords. Isn't starting out slow warming up?
  • keenho
    keenho Posts: 72 Member
    I've run a lot over the past 7+ years (28 Half Marathons, 21 Marathons, 57 5K's, etc.). I rarely, if ever, warm up. I start my Garmin and go. If I'm beginning a marathon or half, I'll stretch out a bit, other than that...no. I usually train in the 8 minute per mile (+/-) range.
  • rassha01
    rassha01 Posts: 534 Member
    I don't warm up. My first mile is usually a little slower pace but other than that, I don't stretch until afterwards, if at all.

    ^^^ this
    tumblr_inline_mjejfkndvN1qz4rgp.gif
  • __Di__
    __Di__ Posts: 1,659 Member
    As I never start out my run as a sprint, my run is my warm-up, I just don't go very fast for the first two miles.
  • JoanB5
    JoanB5 Posts: 610 Member
    I stretch. Running moves me forward, so I like to make sure I'm limber side to side so that I don't run stiff. Slow side lunges help me. I do stretches that loosen my neck, back and arms so that I have a more relaxed gait.

    I do slow stretches and hold them, stretching a bit more each time until I feel relaxed. I DO NOT bounce on cold muscles. Flying into jumping jacks would probably get me winded before I even start, so I don't. I have to warm my heart up slowly, so I start with heart monitor on and slow down if it's going beyond my preset limit too early in my run.

    Finally, I like stretches that lift my toes or push down on my heel. This helps my calves stretch. I was having issues with tightness last year and some things locking up...these seemed to help a lot.

    I've picked up some warmup moves from the Ironman Runner's Workout from Runnersworld.com The moves there help with hip flexibility and even muscle distribution to help ward off injury.
  • 55in13
    55in13 Posts: 1,091 Member
    As I never start out my run as a sprint, my run is my warm-up, I just don't go very fast for the first two miles.
    ^^this
    I usually run 6-10 miles. I go a little slow for the first 2 miles and then also for the next 6 or 8... :bigsmile:
  • RunHardBeStrong
    RunHardBeStrong Posts: 33,069 Member
    I don't actually stretch before running but I always do after (as well as a cool down walk if I'm coming off a long run). I don't actually do a real warm up either, I just start slow and go from there.

    This is me too. You shouldn't do static (stationary) stretches on cold muscles, those should be done after a workout. Dynamic warm up is what is suggested beforehand, which are basically calestenics. I start with about 2-3 minutes of walking then go into my slow jog and start speeding up after about 10 min of the walk and jog combined then stretch afterwards.
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  • JusticeGirl25
    JusticeGirl25 Posts: 703 Member
    Just simple arm and leg stretches, squats is what I do to warm up before I run.
  • johnnylufc
    johnnylufc Posts: 39 Member
    hi all . can anyone help please
    i weigh 277lb and my height 5feet 8inch
    i go on the treadmill and walk and walk out side some days.
    but when i try to jogg i get pain in my knees and hip for about 3-4 days after .
    what weight did you start to jogg or run and how did you feel
  • wadedawg
    wadedawg Posts: 315
    hi all . can anyone help please
    i weigh 277lb and my height 5feet 8inch
    i go on the treadmill and walk and walk out side some days.
    but when i try to jogg i get pain in my knees and hip for about 3-4 days after .
    what weight did you start to jogg or run and how did you feel

    I'd give the C25K program a shot. Go slow. The first week you're only jogging (slowly mind you) for a minute continuously, while walking most of the time. I couldn't run when I started, and I run 4 miles three times a week now. Give it a shot.
  • __Di__
    __Di__ Posts: 1,659 Member
    As I never start out my run as a sprint, my run is my warm-up, I just don't go very fast for the first two miles.
    ^^this
    I usually run 6-10 miles. I go a little slow for the first 2 miles and then also for the next 6 or 8... :bigsmile:

    pmsl 55, that is EXACTLY how I roll!
  • pinkraynedropjacki
    pinkraynedropjacki Posts: 3,027 Member
    I've never warmed up. I get right into it. Never had a problem
  • 6spdeg
    6spdeg Posts: 394 Member
    I've run a lot over the past 7+ years (28 Half Marathons, 21 Marathons, 57 5K's, etc.). I rarely, if ever, warm up. I start my Garmin and go. If I'm beginning a marathon or half, I'll stretch out a bit, other than that...no. I usually train in the 8 minute per mile (+/-) range.

    Listen to this guy.. i havent done as much but still ran 5k in 24.36 and im a beginner lol.

    Stretching can hurt you.
  • ylor89
    ylor89 Posts: 105 Member
    Good morning, everyone! Thanks for all the good replies!

    I'm heading out to get my morning run in... And I guess I've decided that I'm just going to run much slower than I usually do for the first half mile before picking up my speed. When I used to run a lot, that's what I did and I could run for an hour (or jog if that's what you call it). After my run, I'd just walk around for maybe a quarter mile and then lie down... I have very low blood pressure so my doctor says that gets the blood moving to my brain faster... But I never thought about stretching after my runs. Thanks for letting me know! I'll start adding that in today.

    Okay, I better go run before I don't! :wink:

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