warm ups - warm downs - Beginners

john burthe 2

20/06/2007 at 16:45

I am new to running. Having now got the right shoes I am just waiting to recover from my knee pain (over doing it to early on) and would like to ask if anyone has any advice, links, to good warm up/warm down programmes or where to find them. Some possible excersises to help strengthen knees would also be good.

I have read some articles online about warming up and a lot of them seem to contradict each other on the best methods of warming up and down. Can anyone help me here?

I am now paranoid about causing injury so I want to ensure I take all precautions and warm up and down effectively.

thanks

Ian Musgrove

20/06/2007 at 19:16

Dear John
In my experience the best warm up is a few leg stretches and a quick walk before you start running. As for warming down I find a nice cup of tea and a sit in the sun does wonders for me :-)

However I am new to this game - so please take my advice with a pinch of salt.

Glad to hear you got your shoes sorted.
regards
Ian

john burthe 2

21/06/2007 at 14:23

Thanks Ian, Looks like I have a collapsed arch on the left foot, hence the left knee pain. Gonna rest the knee a little longer, then start running again.

I'm liking your warm down style. Sounds like it might be contagious ;)

How long have you been running for now?

Siance

21/06/2007 at 14:37

Generally it's best to mobilise the joints to warm up: so alternate knee lifts, swinging one leg back & forth then the other for hip mobility, kicking alternate heels back to bottom, jogging on the spot etc all do the trick.

Don't bother with pre-run stretching - it reduces muscle power and wastes time. Just start out slow jogging for the first mile to warm up and gradually pick up the pace.

Always do a cool down, don't just stop or you can feel ill. Walk around for a bit, maybe 5 mins, then when you're home stretch calves, hams, quads, hip flexors and lower back. Then I do the sitting quietly with a nice cuppa ;o)

john burthe 2

21/06/2007 at 15:13

Thanks for the info - appreciated

M.ister W

21/06/2007 at 15:14

Don't stretch before you run. Stretching is for relaxing the muscles and you really don't want them to be relaxed if they're about to start working. I find that some walking, breaking into a gentle run is a good start for a training run. If I'm racing then my warm up will depend on the distance.

sog.

21/06/2007 at 15:23

Just start out slow jogging for the first mile to warm up and gradually pick up the pace.

It's the picking up the pace bit that I have the problem with...

4LeafClover

21/06/2007 at 15:40

Mister W - Is really bad to stretch before a run?

Siance

21/06/2007 at 17:55

MM, It's not bad as such, just pointless. Stretching is for flexibility enhancement - you don't want lax muscles to run, nice to have them afterwards which is when you should be stretching.

Take flicking an elastic band as an example, a slack stretched one won't flick very far compared to a more taut band. That's because the taut band has the capacity to store more recoil energy (power).

Stretched muscles lose this recoil energy during the stretch process. There is also not one scrap of evidence that pre-stretching reduces injury.

M.ister W

22/06/2007 at 08:17

Excellent description, Siance, I'm going to use that in future :-)

Ian Musgrove

22/06/2007 at 08:34

Dear John
I am a newbie of 6 week
regards
Ian

john burthe 2

22/06/2007 at 09:13

Ian,

How are you finding running so far? What sort of stage are you at?

john burthe 2

22/06/2007 at 09:14

Thanks for your imput and advice everyone. Really great to hear all your opinions.

Siance

22/06/2007 at 09:17

Thanks Mr W. Happy to share :o)

Colin Watts-Journey of Recovery www.colinwatts.co.uk

22/06/2007 at 16:35

John,

I do not not warm up before running, the first 10 mins or so are my warmup. Unless racing then I warm up for shorter events but not for Marathon and longer.

I always stretch and warm down/walk for 10 minutes at the end, especially concentrating on calves, quads and hamstrings.
I also have a session once a week where I only do stretching/flexibility stuff for an hour.

Colin

Catherine RW

25/06/2007 at 10:54

Hi guys

Thought this question would make a good Reader to Reader so please do keep your advice, experience and suggestions coming...

Thanks

Catherine :o)

JackT

25/06/2007 at 12:37

Hi,
Ive been running since January and have just set a P.B. of 24:10 for 5k and an hour for 10k. I don't claim to be an expert but what works for one won't necessarily work for another, its completely up to the individual.

I do runs with my mate Paul and his warm up/warm down regime is completely different to mine.

I like to do a series of leg stretches and warm ups before a run whereas he prefers a gentle jog just to warm up.

Warming down I do a lot of stretching whereas he likes a coffee and chill out session!

Horses for courses completely and we are both of similar ability and age as well.

25/06/2007 at 12:50

Hi John,
I agree with Matt that what works for one will not suit another.
My regime is a gentle jog for 4-5 minutes to generate a bit of heat in the muscles, followed by leg stretches, then set off. It's probably all in the mind but I feel more confident having been through my regime. The 'cool down' is more or less the reverse, always finishing with a few stretches before getting in the car to drive home. Hope you are soon fit and well.

john burthe 2

25/06/2007 at 13:46

All,

I am very grateful for all of your comments. I don't run with anyone at the moment and as a new starter all your information is very valuable to me. Thanks JN and Matt for your input, that has eased my mind some what. It may be psychological but I don't think I could just start jogging as a warm up through fear of injury. I think I may need a lot more of a gradual warm up to really get my muscles warm.

I would love to hear other peoples warm ups/warm dows too, its all very helpful and informative. Kepp them coming people
:-)

Nick gabriel

25/06/2007 at 13:58

I find if I'm running in the morning it's always worth going through with a proper warm up, boring as it may be. Any other time of day doesn't tend to make much difference. But definitly worth warming down after your run, unfortunatly I can't find a way to get out of that one!

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