Pre-run warmup

Sans Souci · Jan 6, 2008

Do you warm up before running/exercise? 
What is your w/u routine? Is it for a specific purpose? 
I can start. 
Scattered history of warming up. Currently I do the following (rehab from calf tear and ankle sprain), starting with the most gentle exercise. 
1. Sitting down, bent knee, wrap Theraband around toes, pull band taut to knee, flex and stretch band with toes to engage calf. Both sides, 2x60. 
2. Sitting down on stability ball, feet hip width apart, roll gently forwards and back, heels on floor. 2x60. 
3. Wobble board. With one foot, side to side x 10-15, front to back x 10-15, clockwise and counterclockwise rotation x 10-15. 
---------------------------------------------------------- 
I'd be lying if I said I do the exercises listed below all the time. I always do the warmup before intervals; of course, that's where I injured my calf, so ???? I'd love to know how others warm up (including running) before speed work. Dynamic Flexibility Warmup 
Do each exercise 30 seconds for a good warmup. 
1. Five-minute easy walk or jog 
2. Forward and back leg swings 
3. Side-to-side leg swings 
4. Knee up and behind leg swings 
5. Skip with big arm circles (first forward, then backward arm swings) 
6. Running with crossovers. Gentle Cool Down Flexibility Stretches Flexibility stretches after training are to minimize muscle tightness and increase long-term flexibility. Use a slow, gentle approach and hold each stretch 45-60 seconds. Do not bounce; you must not feel pain. 
Repeat 3 times 
1. Standing chest stretch with hands behind 
2. Standing calf stretch with knee straight 
3. Standing calf stretch with knee bent 
4. Side or front lying quadriceps stretch 
5. Sitting, feet together, groin stretch 
6. Lying, knees bent, one leg over glute stretch 
7. Lying, relaxed knee hamstring stretch

TheProFromDover · Jan 6, 2008

I am pretty bad about this. I just start out easy. 
But for intervals I make sure I get in 15m of easy.

Opie · Jan 6, 2008

On the cool-down stretches, I do 3 & 6, not repeated as often as "suggested." I do 20-30 seconds on each side. I also do a piriformis stretch, lying with the leg crossed straight over the other, then pulling back towards the chest. Well, it's hard to describe. Someone told me once it's a yoga pose.

dromedary · Jan 6, 2008

Before XT, I ride the exercise bike 5 minutes. PT makes me do it or else! I find it helps loosen up muscles that she makes me use to torture myself. 
Before running, I walk 5 minutes. When I don't do this walk, I really pay for it later in my knees and shins. Also, if it is cold out, I need the walk to get my lungs used to the air so they don't tighten up.

Johnny · Jan 6, 2008

I always warm up prior to running, other exercise... well it depends on the exercise I guess. 
Before running, I start by walking briskly up and down my driveway (500 feet long) and then alternate a slow jog for 20-30 seconds with a walk for 20-30 seconds up and down the driveway again. I also try to run the first mile fairly slow. 
After running, I follow the walk 1/3 mile for every 5 miles run formula, with a minimum of 1/4 mile. Then I stretch quads, hamstrings, calfs, groin, IT Band, etc.. I used to stretch before running, but not anymore. Lately I've been doing yoga first thing in the morning anyways.

FlyingFinn · Jan 6, 2008

All I do for warm-up is start out very slowly. I just read somewhere today that the Kenyans call this "letting the run come to you". For cooling down I plan and end my run so it is about 1/2 mile away from home and walk to finish. (What speed work?<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">) I probably should do a walk before my runs, too.

RunsTheBitterroot · Jan 6, 2008

Hi Folks! I guess the only time that I warm up is before a 10k. If I do any speed work, usually running easy for a couple of miles, perhaps do a few hills first. I would probably need to warm up if I had to get up early to go for a run, but usually I am up for a few hours prior to my run and sufficiently flexable and warmed up. Prior to a 10k I like to run easy for about 15 minutes and then do some accelerations to the pace I plan to run, then do some more easy running then relax for several minutes prior to the start. 
Larry

Rindaroo · Jan 6, 2008

I always warmup before any running, the allergist/pulmonogists have told me to walk 15-20 minutes before any running - this is to warm up my bronchials. For me it is imperative, as Tet & Johnny witnessed when I tried to run without any warmup the day before the Eugene marathon/5K for me last year. But as the bronchials get healthier, I am able to reduce the amount of time, usually min. 10 min. 
I used to stretch before running, but after my foot injury I stopped doing that or any stretching without being warmed up first. It is just to easy to overstretch when not warmed up & I did a number on my feet doing that. 
I do try to stretch after running some, but am horrible about this. Usually a yoga pose, like brave warrior, or some hammie stretches I received from PT work pretty well. The rule in PT seems to be a good one, do not stretch to the point it hurts (in my experience anyway).

ksrunr · Jan 6, 2008

I'm with FF on the warmup. For the cooldown. If it's a hard run I will run last mile slow topped off with a diet pepsi. If it's not that hard of run I go straight to the diet pepsi. 
Seriously. At the race this morning we had a group of novice runners from kiddos to adults who were being led in "stretching" excercises b4 the race. Not one step of walking or running to warmup the muscles except from the car to the stretching.

Dirt the other white meat · Jan 6, 2008

I lace n go

Labduck · Jan 6, 2008

Pre-run: 
Roll each calf and hamstring 45x with The Stick; standing quad stretch 45 secs; ITB stretch 45 secs; walk at least 1/4 mile. Post-run: Standing Stretches: 
right leg crossed over left, touch toes and hold 45 secs 
left leg crossed over right, touch toes and hold 45 secs 
straight legs, touch toes and hold 45 secs 
ITB stretch each leg 45 secs 
quad stretch each leg 45 secs Sitting Stretches: 
active isolated calf stretch, hold for 3 secs 12 times; repeat on other leg 
50 bicycle sit-ups 
right leg inverted hurdle stretch and grab toe, hold 45 secs; repeat on left leg 
50 bicycle sit-ups 
right leg inverted hurdle stretch and grab toe, hold 45 secs; repeat on left leg 
50 bicycle sit-ups 
right leg inverted hurdle stretch and grab toe, hold 45 secs; repeat on left leg 
sitting ITB stretch right leg 45 secs; repeat on left leg Supine Stretches: 
pull right leg to chest, hold 45 secs 
piriformis stretch, hold 45 secs 
grab right calf and hold leg perpendicular (hamstring stretch), hold 45 secs 
pull left leg to chest, hold 45 secs 
piriformis stretch, hold 45 secs 
grab left calf and hold leg perpendicular (hamstring stretch), hold 45 secs Prone Stretches: 
back stretch (arms pushed off floor, hips staying on floor) 10 sec hold, 10 times 
Pigeon pose, each leg; hold 45 secs 
front plank, hold two minutes 
Finish with sitting groin stretch held for 45 secs. 
I do all this after most runs. It takes me about 25 minutes.

tomwhite · Jan 6, 2008

.....I do a 4/1 walk/run set (or sometimes sets) til it feels right, 
then do Lunge/Up/Down Dog Sequence from the SunSalute to stretch out afterwards 
(have omitted the Forward Bends 
since I got rid of my Back Problem.......Dr Bookspan doesn't like 'em)

mcsolar99 · Jan 6, 2008

i warm up about 50% of the time, with 5-10 min core, some light stretching (quads, hamstrings, back). sometimes wobble board. 
100% of the time i run slow at the start. and by slow i'm saying i can't seem to break 9 minutes for the first mile, so slower than mp+2:30. even downhill. (ss, you can vouch for that one) 
these days after a run i'm standing thigh deep in the pool (55f) to cool my legs down, or soaking my feet and ankles in ice water. 
at different times during the day i try to do 5 min of stretches. maybe 3 times on good days, once on bad days. 
--creaky old guy

Econo · Jan 6, 2008

ks, come on over and we'll share a cold one. (diet pepsi!) 
I run ridiculously slowly in the first mile or two. Turnover isn't that slow, but I take timid little steps. 
creaky old econo

choovie · Jan 6, 2008

Pre-Run 
No warmup except perhaps a 1 - 2 minute walk before starting a slow jog. 
Post-Run 
I walk for a couple of minutes and follow with some stretching. If my run ends at home or the gym, I follow with some yoga including sun salutations and hip openers. About the best stretches for me after running are forward folds, down dogs, pigeon, and cow face. I also like to hold a Hindu squat with both heels pressed to the floor because it gives me a nice release in my lower back. 
Cow face (alternating legs on top) <img alt="" src="http://images.jupiterimages.com/common/detail/41/11/22291141.jpg" style="border:0px solid;">

runinbehind · Jan 6, 2008

I'm fairly devoted to stretching before all my runs. (The day I "came down" with acute hip bursitis and some sort of groin strain I didn't stretch or warm up). 
All my stretches I do 4 sets on each side, holding for 15-20 secs. 
*psoas stretch: I lie on a bench, hugging one leg to my chest and letting the other drop off the side of the bench. 
*hamstring stretches: I lie on my back, one leg out straight and the other straight up in the air. 
*hip/back stretch: I sit with one leg out straight, cross the other leg over the straight leg (bent) and rotate my trunk in the direction of the bent leg...I'm sure this has some yoga name, but I don't know it. 
*piriformis stretch: someone else described above. 
*pigeon pose: to get a good stretch in my hips and butt. 
*low back stretch: I think it's called the cat pose, basically on hands and knees I round my back - it feels great first thing in the morning. 
*calf stretches: the ones where you let your heel hang off the edge of a step. 
Sometimes I do groin stretches like the butterfly one, or something similar to side lunges. I don't do this all the time, but when I feel any tightness in my adductors I will do this. Ditto with quad stretches. (I find that sometimes my knee will hurt and regular quad stretches take care of that.) 
I also usually do some sore of warmup gentle exercises for my hips. This might include straight leg raises (done lying on my back), side leg raises (working abductors), and / or clams. 
I always walk at least 5 minutes before running. Sometimes I walk a full half mile. By the time I end a run and get back home, I've got a full mile of walking as my w/u and c/d. 
One of the problems with all this "prep" for running, which I consider essential, is that it adds about a half hour or so to a workout.

Figbash · Jan 6, 2008

My warm up and cool down routine is pretty simple. I start all my runs 1/4 mile from my house so I walk that distance at a good clip and keep my runs to an easy pace for the first mile or so. Cool down is just an easy walk back to the house. This has been my routine for the last ten years and it has worked well. I gave up stretching years ago when I realized it was doing me more harm than good and have been injury free ever since. 
Tom

evanflein · Jan 6, 2008

I like to walk for 5 minutes before and after. That's about it. I do some stretching afterwards, too... hardly ever before.

Patrick · Jan 6, 2008

I usually run a mile or so before our speed workouts but it is about my normal running pace, I don't seem to have any trouble starting. I usually do 5 minutes of light stretching afterwards but don't notice any difference if i don't stretch it was a habit I developed when I had PF a few years ago.

OrangeMat · Jan 6, 2008

I live in an expanded split, 5 floors, and I have two teenagers that I have to get up every morning to make their respective school buses by 7am. That's my warm-up, nuff said. 
Then I lace my shoes. And I tie them again. And again. Each time with exceedingly staighter legs to stretch my hamstrings. My hammies are naturally open, usually can get palms to the floor in a forward bend pretty much right away, so you see stretching to warm up isn't really an issue for me. 
Oh, and I have a cup of coffee first thing in the morning, preferably before my kids wake up, to get my internal system going. I used to have to drink an entire pot to feel the effects of the caffeine; now I'm warm and ready just with one cup. Must be that age thing....<img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif"> 
Post-run, I do a couple yoga stretches at my car, and that's pretty much it: pyramid stretch, revolved triangle, maybe a standing quad stretch as a variation of king dancer. Sometimes my calves might be feeling a bit tight, so I'll let my heel hang from the runningboard in my car as I stand in the open door of it. 
Oh, and to respond to your statement about not liking revolved triangle, Choovie, I don't bother with the arms in the pose, because my chest and shoulder is so not open as well, especially on the right side. Hand stays on my sacrum to keep the pelvis square to the floor, and try to work the twist only from the torso and not hips. Action and intention of alignment are what to focus on, not external shape. But then again, I'm a yoga teacher. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

Pre-run warmup

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