New to running, what's your warm-up routine, please.

[John VN]

A first timer HELLO to all

I am 59, a bicyclist and starting my training for the WDW Marathon in 2010. I bought Asics shoes at Fit2Run. They feel great.

I would really like to hear how you-all warm up for a training run, if you don't mind.

Right now I spend about 5 minutes stretching, 5 minutes on an exerciser then pound the pavement. Last time out my right calf started to smart. Is there more I should be doing?

When I go out on my bike, I spin an easy gear for a few miles and then I am good to go. I can do an easy, moderate or hard ride and never a problem.

Just wondering if the muscles used in running will take extra time and need extra attention to get them used to running.

Thanks for all the information I have been reading on this site.

 

[laxdef69]

John:

There are some really good books that have a training routine that you should probably grab from your library or local book store.

You might consider, Hal Higdon's Marathon, the ultimate training guide, http://www.halhigdon.com/books/Marabook/Marabook3.htm


and John Bingham's Marathoning for Mortals.

http://www.marathoningformortals.com/uof/marathoningformortals/

Welcome to the zany world of running...someday you will be doing triathlons, too!

Mike

 

[scuba diver]

My warm up is pretty easy....I start with a slow run. Just like you warm up on your bike with a slow spin you can do the same with your bike.

It will be a trial and error process to find out what works for you.

During the 50K I did this weekend I considered the first 6 miles as warm up.

 

[lil mermaid]

John - I just run slowly to warm up. Also, you shouldn't stretch before you run, only after, when your muscles are nice and warm.

I started running last fall after taking quite a few years off. When I started to increase my mileage (when I got up to around six miles or so) I had quite a bit of trouble with shin splints. It started as pain in the inside of my calf. I hope that isn't what is happening to you! Make sure you stretch REALLY well after your runs, and even ice that area for 20 minutes or so after you complete your run and stretching.

 

[John VN]

Thanks for the replies. Just looking for the warm ups by you here in addition to the information in books.

I have read that there should be no stretching before running but I thought that just a gentle ease into some of the moves would not cause any harm. I have also been stretching after but maybe not enough.

Once again, thanks.

 

[Tiger Lily 03]

A first timer HELLO to all

I am 59, a bicyclist and starting my training for the WDW Marathon in 2010. I bought Asics shoes at Fit2Run. They feel great.

I would really like to hear how you-all warm up for a training run, if you don't mind.

Right now I spend about 5 minutes stretching, 5 minutes on an exerciser then pound the pavement. Last time out my right calf started to smart. Is there more I should be doing?

When I go out on my bike, I spin an easy gear for a few miles and then I am good to go. I can do an easy, moderate or hard ride and never a problem.

Just wondering if the muscles used in running will take extra time and need extra attention to get them used to running.

Thanks for all the information I have been reading on this site.

Glad to meet you!

Yes, muscles used in running will be used differently than what you use in cycling and will need to be built up just as those you use in your other activities. You don't want to over do. Build up your distance not more than 10% a week and hold back if you feel the need. Being you are active, you'll know when that is I think.

Back in the day it was recommended to stretch before activity. That has changed. It is now considered dangerous since you are doing this on cold muscles and asking them to do something that is difficult. Stretch stretch and then more after. Reasoning is something like this: muscles after your workouts will contract and the gentle long stretching will counter that tendency and allow for a more flexible joint system. The most important part of any workout is the stretching after your activity.

As many have already said, I do the same. I'll warm up by starting out slow in walking/wogging/running. After I feel more pliable I'll increase my intensity if I am training. How long to walk/wog/run will depend on the day and how your body feels.

Have fun with your training! I look forward to seeing you in January.

I hope you can enjoy training here with us along the way.

 

[Cindylou]

I too, just start out running slowly. If I'm having problems with a tight calf I might stop after the first 1/2 mile to stretch it. I trace circles in the air with my toes or stand with my toes on the edge of the sidewalk and drop my heels over the side.

You may find you'll have fewer stress injuries if you try to run some of your runs on grass or a trail rather than always on pavement. I'll have a problem if I try to run too many days in a row. My old body needs a lot of rest.

You'll have to try a few things until you find out what works for you.
Good luck to you.
Cindy

 

[bunnyfoo]

I usually do a couple of lunges and squats to get my body temp up. Otherwise, I tend to feel really stiff when I run. I usually start off pretty slowly as well.