Running & Warm Up
runner_girl83
Posts: 553 Member
I have tried warm up stretches though find that my legs take forever to warm up and stretches don't seem to do much.. It usually takes 2-3km's of running until my legs and feet feel good. Until then, it's like a dull ache through my ankles. After 2-3k the ache fades away and there are no issues.
Does this happen with anyone else? I always slow down and ease into a walk and then stretch after I stop.
Just wish it didn't last so long at the beginning of each run.
Does this happen with anyone else? I always slow down and ease into a walk and then stretch after I stop.
Just wish it didn't last so long at the beginning of each run.
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Replies
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a 5 minute walk to run starting point does me.
warm down stretches and foam rolling critical for me.
have you tried foam rolling as warm up?0 -
this morning I warmed up after 7k! I noticed a 15-20 mins walk works well for me, but unfortunately I don't have time in the morning - the first couple of km are quite annoying, my legs are stiff and quads ache a lot, then it gets better and better0
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I have tried foam rolling but it doesn't do much before a run. After a run - different story! I've tried walking before hand though it's not until I start running that I can really feel it. As I said, after the first few km, it eases off I just have to push through it.0
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The first 20 minutes of a run are usually the least fun and most effort-demanding for me. After that I generally enjoy myself for a good hour before I start to feel sluggish and tired.
Beforehand I have a little walk, and do some leg swings/hip circles and I'm ready to go. Afterwards I stretch for a good 5-10 minutes, and I foam roll almost every day anyway.0 -
It's pretty common. The reason apparently is when you start running from the point your body is at rest the effort is mostly anaerobic and it takes a while to move towards a more aerobic state.
There's not much you can do about it except walk for a short while with some dynamic (not static or foam rolling) stretches before the run or start off at an easy pace until you get into the meat of the run.0 -
My warmup depends on how warm, cool or cold or it is. I stretch for about 5 - 6 minutes. I actually walk/run on the treadmill (now that it is cool/cold) and then go right outside to my run.
It usually it takes 6 - 10 minutes for my body to warm up 1 degree. The oxygen and blood needs to get pumping and depending on my breathing etc... Once the blood gets going, the muscles will feel less stiff and I can start my pace, shortly thereafter..
I am curious, how cold does everyone run in? I have been running since March so anything less than 55 was new for me (i live in the US, way South, hot and humidity most of the year).. but I really do like the cool runs...
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Sounds normal. As they say, the first mile lies.
I usually start with a brisk walk for a quarter mile, then ease into a run. I always feel like a clod when I start running but in 3/4 to a full mile things start to feel better.0 -
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Walk briskly, walking lunges and butt-kicks do it for me. I read in Runners Magazine that the newest thought is to NOT do static stretches because you don't want to lengthen stabilizing tendons before you run to avoid injuries from twisting a knee or ankle. So I do some walking lunges and butt kicks then a brisk 5 minute walk.0
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I agree with others, do 5 minute walk to warm your legs up. Are you running up hill/down hill or on concrete or anything? My legs act weird, depending on, where I am running.I have tried warm up stretches though find that my legs take forever to warm up and stretches don't seem to do much.. It usually takes 2-3km's of running until my legs and feet feel good. Until then, it's like a dull ache through my ankles. After 2-3k the ache fades away and there are no issues.
Does this happen with anyone else? I always slow down and ease into a walk and then stretch after I stop.
Just wish it didn't last so long at the beginning of each run.
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Walk briskly, walking lunges and butt-kicks do it for me. I read in Runners Magazine that the newest thought is to NOT do static stretches because you don't want to lengthen stabilizing tendons before you run to avoid injuries from twisting a knee or ankle. So I do some walking lunges and butt kicks then a brisk 5 minute walk.
Right.
Dynamic stretching prior to a workout and static stretching / foam rolling afterwards.0 -
Walk briskly, walking lunges and butt-kicks do it for me. I read in Runners Magazine that the newest thought is to NOT do static stretches because you don't want to lengthen stabilizing tendons before you run to avoid injuries from twisting a knee or ankle. So I do some walking lunges and butt kicks then a brisk 5 minute walk.
Right.
Dynamic stretching prior to a workout and static stretching / foam rolling afterwards.
yup yup
i do a five min walk-briskly, but all the aches don't go away for a mile or two0 -
I read in Runners Magazine that the newest thought is to NOT do static stretches because you don't want to lengthen stabilizing tendons before you run to avoid injuries from twisting a knee or ankle. .
Interesting. Do you have a link to this article? I don't stretch before a run because I never felt it it did anything for me.
...also I don't know the difference between Dynamic stretching and static stretching... Dynamic= walking lunges..? Static= any stretch where you are standing still?
As for the original question, it sounds like that is just the way your body is. My husband can barely walk for about 10-15 minutes when he gets out of bed because his legs and feet are so stiff. He looks like a geriatric getting out of bed and has to walk down the stairs sideways. After that, he is fine and runs long and fast.
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italysharon wrote: »
...also I don't know the difference between Dynamic stretching and static stretching... Dynamic= walking lunges..? Static= any stretch where you are standing still?
Dynamic stretching is all the stretches that are designed to be done as movement. You might see some runners standing on one leg and swinging the other leg in various ways before a race; that's a form of dynamic stretching. Walking lunges also have a component of dynamic stretching, mostly geared toward the quads and hamstrings.
Static stretching is all the stretches that you hold for a period of time, which might be 10 seconds or 30 seconds or even longer, depending on the stretching regimen you are following. You probably have seen runners standing on one leg and holding the other foot with a hand behind their back; that is a static stretch for the quads.
The common wisdom I've heard is, dynamic stretching before the run and static stretching after the run. I tend to ignore stretches before the run and do them after; that seems to work well for me. Your mileage may vary.
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My warmup is a few minutes of walking. I stretch after the run while my muscles are warm. This was quite a change for me since I was a gymnast in the 80s and we did nothing but static stretches then. I watched my son doing dynamic stretches before soccer games and did some reading on the benefits including many sports teams reporting a large reduction in muscle injuries since switching.I am curious, how cold does everyone run in? I have been running since March so anything less than 55 was new for me (i live in the US, way South, hot and humidity most of the year).. but I really do like the cool runs...
I have run in temps just below freezing but they are rare where I am, too. These days lows are in the mid 60s, in the summer it's mostly upper 70s but in a few months they'll regularly be in the 40s and sometimes 30s.0 -
I do a 5 minute brisk warm up walk and a much longer cool down one. I don't really time the cool down walk, I just go until I can walk briskly again for a good while.0
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This is why I found a love for half marathons. The first 3 miles generally suck and then after that it feels easy.0
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@yesimpson Glad to know it's not just me! Hip circles always feel great after my runs but I'll do some of them and leg swings beforehand and see if that helps any. I usually do buttkicks and some lunges before I set off.
@Monroe121 I find that if I run on flat or downhill my legs feel worse for longer, though going uphill seems to stretch everything out and warm up that little bit faster.Walk briskly, walking lunges and butt-kicks do it for me. I read in Runners Magazine that the newest thought is to NOT do static stretches because you don't want to lengthen stabilizing tendons before you run to avoid injuries from twisting a knee or ankle. So I do some walking lunges and butt kicks then a brisk 5 minute walk.
Right.
Dynamic stretching prior to a workout and static stretching / foam rolling afterwards.
yup yup
i do a five min walk-briskly, but all the aches don't go away for a mile or two
So good to know everyone feels it! Thanks for the input!
@italysharon Thanks! I think it is just how my body works. I had a giggle at the geriatric comment thoughPeachyCarol wrote: »I do a 5 minute brisk warm up walk and a much longer cool down one. I don't really time the cool down walk, I just go until I can walk briskly again for a good while.
I love going for a walk afterwards to stretch out too!twinmom_112002 wrote: »This is why I found a love for half marathons. The first 3 miles generally suck and then after that it feels easy.
That makes A LOT of sense! I went for a 5k run the other day and felt like it wasn't really worth it considering it took nearly 3k just to feel 'good'.
Just glad though to hear that it's normal and everyone pushes through it too. Was starting to wonder if I was doing something wrong!0 -
I have tried warm up stretches though find that my legs take forever to warm up and stretches don't seem to do much.. It usually takes 2-3km's of running until my legs and feet feel good. Until then, it's like a dull ache through my ankles. After 2-3k the ache fades away and there are no issues.
Does this happen with anyone else? I always slow down and ease into a walk and then stretch after I stop.
Just wish it didn't last so long at the beginning of each run.
How's your flexibility in-general? Do you typically feel "tight" which affects your movement or are you modestly limber? You may not need to go through SMR and stretching before you run. Depending on your mobility needs, you may get away with just doing a dynamic warm-up. It could be something like...
Hip Circles front & back for 10 reps each
Mountain Climbers 10 reps
X-Band Walks 10 reps (get an exercise band step on it with your feet, pull the band and rotate it so it's like an "X" and walk 10 reps to the left and 10 reps to the right)
Jumping Jacks 10 reps
Jump Squats 10 reps
Go run. It truly just depends on the person.0 -
Walk briskly, walking lunges and butt-kicks do it for me. I read in Runners Magazine that the newest thought is to NOT do static stretches because you don't want to lengthen stabilizing tendons before you run to avoid injuries from twisting a knee or ankle. So I do some walking lunges and butt kicks then a brisk 5 minute walk.
Right.
Dynamic stretching prior to a workout and static stretching / foam rolling afterwards.
This.
You always need to warm up with a brisk walk or light jog. It is very common for the first km or even first mile to be a little rough. The heart takes a little time to raise and the muscles to get loose.
Static stretches = go into a pose and hold it for a period of time.
Dynamic stretches = stretches that involve compound movements.
So swinging your arms or legs, butt kicks, even skipping are all examples of dynamic stretching.
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Interesting. I've always done static stretching before any run but that mostly stemmed from always having to stretch before sports when I was younger. I like the idea of dynamic stretching. I'll give that a try.italysharon wrote: »
...also I don't know the difference between Dynamic stretching and static stretching... Dynamic= walking lunges..? Static= any stretch where you are standing still?
Dynamic stretching is all the stretches that are designed to be done as movement. You might see some runners standing on one leg and swinging the other leg in various ways before a race; that's a form of dynamic stretching. Walking lunges also have a component of dynamic stretching, mostly geared toward the quads and hamstrings.
Static stretching is all the stretches that you hold for a period of time, which might be 10 seconds or 30 seconds or even longer, depending on the stretching regimen you are following. You probably have seen runners standing on one leg and holding the other foot with a hand behind their back; that is a static stretch for the quads.
The common wisdom I've heard is, dynamic stretching before the run and static stretching after the run. I tend to ignore stretches before the run and do them after; that seems to work well for me. Your mileage may vary.
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@yesimpson Glad to know it's not just me! Hip circles always feel great after my runs but I'll do some of them and leg swings beforehand and see if that helps any. I usually do buttkicks and some lunges before I set off.
@Monroe121 I find that if I run on flat or downhill my legs feel worse for longer, though going uphill seems to stretch everything out and warm up that little bit faster.Walk briskly, walking lunges and butt-kicks do it for me. I read in Runners Magazine that the newest thought is to NOT do static stretches because you don't want to lengthen stabilizing tendons before you run to avoid injuries from twisting a knee or ankle. So I do some walking lunges and butt kicks then a brisk 5 minute walk.
Right.
Dynamic stretching prior to a workout and static stretching / foam rolling afterwards.
yup yup
i do a five min walk-briskly, but all the aches don't go away for a mile or two
So good to know everyone feels it! Thanks for the input!
@italysharon Thanks! I think it is just how my body works. I had a giggle at the geriatric comment thoughPeachyCarol wrote: »I do a 5 minute brisk warm up walk and a much longer cool down one. I don't really time the cool down walk, I just go until I can walk briskly again for a good while.
I love going for a walk afterwards to stretch out too!twinmom_112002 wrote: »This is why I found a love for half marathons. The first 3 miles generally suck and then after that it feels easy.
That makes A LOT of sense! I went for a 5k run the other day and felt like it wasn't really worth it considering it took nearly 3k just to feel 'good'.
Just glad though to hear that it's normal and everyone pushes through it too. Was starting to wonder if I was doing something wrong!
I thought this too, for a long time! I was like I must be not made for running or something because even only running a mile I was like this sucks! I am not a distance runner, yet. I don't know if I will get there but after talking to much more experienced runners and even those I know who run marathons were like the first 10 - 15 minutes always sucks, always . . . it doesn't matter what you do, I felt much better after that and was thinking ok, so not just me and I'm not just that unfit. Sometimes it's getting past the suck part though into feeling good, definitely need some kind of fitness level to push past it. It took me a little while to get there but I'm moving slowly but surely0 -
I usually just walk or lightly jog to warm up for about 5 minutes. I'm the same, takes a while to get into the zone. Stretching before a run doesn't seem to do anything for me, afterwards yes.
My last run (yesterday) I tried to do as many jumping jacks as I could in a minute as a warm up. My heart rate was up, I was warm but I still had that heavy feeling in my calves and that feeling like I was running through tar...having said that after 6 minutes I was at a faster pace than normal. But that could just be my own training.
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italysharon wrote: »
...also I don't know the difference between Dynamic stretching and static stretching... Dynamic= walking lunges..? Static= any stretch where you are standing still?
Dynamic stretching is all the stretches that are designed to be done as movement. You might see some runners standing on one leg and swinging the other leg in various ways before a race; that's a form of dynamic stretching. Walking lunges also have a component of dynamic stretching, mostly geared toward the quads and hamstrings.
Static stretching is all the stretches that you hold for a period of time, which might be 10 seconds or 30 seconds or even longer, depending on the stretching regimen you are following. You probably have seen runners standing on one leg and holding the other foot with a hand behind their back; that is a static stretch for the quads.
The common wisdom I've heard is, dynamic stretching before the run and static stretching after the run. I tend to ignore stretches before the run and do them after; that seems to work well for me. Your mileage may vary.
Thank you for the info! I may try these dynamic stretches one day when I am stalling to start my run! Maybe it will be the 'butt kick' I need :-P0
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