Silly title aside what do you do to warm up and if you do any stretching for mobility after a run what are they?
I confess to being extremely lazy. My idea of a warm up is just running a bit easier than normal and the only stretch I do is foam roll my calves and stretch out the old hams on a wall.
Every time I look up articles you get insane fitness blogs regurgitating the same 3 page “easy” routine that you absolutely must do all of or you will definitely die.
So what do actual other human beings do? Come, share your wisdom or commiserate in haphazardness.
I run almost every day, I also just tread easily for a minute until my legs remember what they’re supposed to be doing and then slip into my normal pace.
I have tried warm up and warm down routines and have never noticed a difference, while I’ve noticed a huge difference adjusting my breathing, posture or pace while running, so I just don’t bother with warm-ups or stretches anymore, although if you’re looking for flexibility, I’m sure it would help to stretch after you run.
What do you mean re:
while I’ve noticed a huge difference adjusting my breathing, posture or pace while running
Like something you do in place of a warm up? or rather by comparison to a warm up?
I think, based on just layperson random reading, cool downs are not generally hugely important except that stopping abruptly can cause locking up (more uncomfortable than dangerous). Warmups however do seem to be implicated in injury prevention, I think it’s a combination of gentle clearing out debris between the white slidey crap (fascia? no good with the terminology, just function) and the muscles + vasodilation/general circulation meaning they have a good supply of oxygen and don’t do anaerobic work too early and tire out.
If you’re not launching into flat out intensity it’s probs not that serious though.
I don’t do any stretching at all, my warmup is just the first 5min of the run at an easy pace.
I active walk the first hundreds of meters (letting the GPS time to warm up) and run easy the first km. At the end, easy last km. That’s it.
Science shows that static stretching before is counter productive. Static stretching at the end depends on you: it can be productive or counter productive. If you feel the need, you can do it, bit if not, nothing wrong to not do it.
Interesting. I thought static stretching was bad for explosive movements but good for endurance beforehand. Maybe I’m wrong. I don’t do much warm-up anymore, neither for running out weightlifting. For weights, I will do that movement without weights for two sets.
A couple things that have really helped me lately are prone ups/Cobra (like a push up but you stay in contact with the floor from the waist down) and another stretch where you lay flat on your back and throw one leg over. Both were recommended by the PT to help stretch my lower back and they, along with some strengthening exercises, have made a big difference for me in keeping my lower back from aching toward the end of runs.
I’m an old man, and do 5k a few times a week for context. Started doing a battery of dynamic stretches a few months back and I really love it. Gets me warm and adequately stretched, and I haven’t pulled anything since I started this instead of traditional stretching. Check out https://www.runnersworld.com/training/g20862002/dynamic-warmup-stretches/
Hey that’s a nice short routine! I’ll give it a go.
I’m a ?young? (30s) woman but with the osteoarthritis of an unlucky 50 year old. Curse of being floppy and not physically strong.
If it comes with the greybeard stamp of approval it’s probably something I should give a try.
