Starting running - How and what to warm up
Discussion
Ok need the expert PH runners help.
Need to desperately get fit / lose weight and have decided running is the thing to do it for me.
So basics first,
What do I need to warm up, how do I need to warm/stretch and for how long before starting off. Don't want the inevitable to happen and put me off before even giving it a decent try.
Got a decentish pair of running shoes, trackie bottoms and T shirt ready so over to the PH massive...
HELP !!!!!!!!!!!!
I personally wouldn't stretch before warmed up... I'd jog slowly for 10 minutes to get warm then do stretches for 5-10 minutes then off you go... Don't go too fast and if you are tired, walk for a bit.
It's be easier to Google running stretches than describe them here, but you want something for quads, calfs and hamstrings at the minimum, you can do some simple upper body stretching as well for arms and shoulders... Depends how much effort you are planning to put into it...?
It's be easier to Google running stretches than describe them here, but you want something for quads, calfs and hamstrings at the minimum, you can do some simple upper body stretching as well for arms and shoulders... Depends how much effort you are planning to put into it...?
Just build into your run slowly, no need to stop and stretch and then start again really.
If you were running seriously and were doin say fast intervals i might say do a bit of stretching before starting that.
But from what you describe just starting off slow and increasing tim pace when you feel comfortable is fine.
Doing some gentle calf and other lower leg stretches afterwards though never hurts.
If you were running seriously and were doin say fast intervals i might say do a bit of stretching before starting that.
But from what you describe just starting off slow and increasing tim pace when you feel comfortable is fine.
Doing some gentle calf and other lower leg stretches afterwards though never hurts.
Running joke among athletes - physio asks "Do you stretch?", best answer "Not as much as I should".
Warm up - 5-10mins very easy running.
Warm down - 5-10mins very easy running followed by stretching (calves and hamstrings as a minimum).
There's no evidence that stretching before exercise has any benefit. Stretching on cold muscles is a bad idea so always jog a bit beforehand anyway, even if all you're doing is a stretching session. Stretching after exercise is shown to reduce injury rates.
Warm up - 5-10mins very easy running.
Warm down - 5-10mins very easy running followed by stretching (calves and hamstrings as a minimum).
There's no evidence that stretching before exercise has any benefit. Stretching on cold muscles is a bad idea so always jog a bit beforehand anyway, even if all you're doing is a stretching session. Stretching after exercise is shown to reduce injury rates.
Clothes on, open door, jog.
The human body is designed to be able to jog along without the need for Jane Fonda/Billy Hoyle style warms ups! You may find that when you first start some light stretching afterwards prevents some stiffness but long term, if your aim is to be able to jog a few miles a few times a week to keep yourself healthy then it's something your body should be able to do with ease.
Ever see a dog go for a run in the park then bang out some calf stretches?
Different if you are pushing your body to constant new levels.
The human body is designed to be able to jog along without the need for Jane Fonda/Billy Hoyle style warms ups! You may find that when you first start some light stretching afterwards prevents some stiffness but long term, if your aim is to be able to jog a few miles a few times a week to keep yourself healthy then it's something your body should be able to do with ease.
Ever see a dog go for a run in the park then bang out some calf stretches?
Different if you are pushing your body to constant new levels.
Edited by Tiggsy on Thursday 21st April 15:36
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