Runner's warm ups?

endorphin_junkie

endorphin_junkie

Cathlete
After a 6 month hiatus, I am back to running regularly and really enjoying it. My warm up routine has just kind of evolved (large range of motion for upper and lower body, dynamic stretches and GO!). I'm just curious what your running warm up is. TIA:)

Take Care
Laurie
 
Hey Laurie,

I don't mean to hi-jack your thread here or anything but now that you are running again, will you be re-joining the Cheetahs??? We miss you!!!!!:)
 
I don't do any stretching before I run. I have been running in the pre-dawn hours for years, so my muscles are definately cold. When I start out, I walk for 3-5 minutes and then, start running at a very slow, controlled pace. After 10 minutes of slow running, I speed up and go on to do whatever I feel like for that run: intervals, hills, etc. I always stretch after a run, without fail.
 
Laurie-
I'm the same - I don't stretch before I run. I warm up with a slow run for about the first 5 minutes. Post-run stretch is usually made up of selected yoga poses along with a few standard stretches.

~Cathy :)

PS...I hope you come back to the cheetahs, too! :)
 
I am the same way a slow jog or fast walk, then I begin my run. I always stretch after my run. Usually lots of calf stretches with everything else.
LD
 
>I am the same way a slow jog or fast walk, then I begin my
>run. I always stretch after my run. Usually lots of calf
>stretches with everything else.
>LD

I'd like to jump in this thread and hear more - I just started running this year and am LOVING IT. I got so bored with kickboxing for my cardio. I'm also hoping that running will do for my heavy upper thighs what I hear its done for so many others.

I'm curious how long you all run - and how many days? 1/2 hour? hour? How fast? And what do you do about cramps? I just had an appendectomy last month so I feel like I'm starting all over again and would love some tips!

Thanks!


Kelly G
www.kellyg.myarbonne.com
 
I just started running this year also and have already ran 3 5k's, I have improved with each race! I don't stretch before just fast walk for about 5min and a long stretch after. I usually run 3-4 times per week I do two moderate runs at about 4miles, one hill run about 4-5 miles, 1 short run of 3 miles and on the weekend I try to go for a long run usually around 6 miles but I am trying to gradually increase b/c I am hoping to run a 1/2 marathon in Jan. I hope this info helps!!!
 
I have always been a distance runner. I ran Cross Country in college and have run ever since. I have had to really cut down on my running in the past year as I have had a lot of problems with PF. I run at most 3 days a week and 5 miles is my max each time. 3 days is almost too much for me so I just listen to my feet! I love to run and most times my mind and endurance tell me to run longer and farther but my body says no. I have learned the hard way to listen to my body. Anyway, to me the most important thing is to listen and feel what your body is telling you because I think at least for me running had a tendency to be hard on me. Stretch after you run and most important, have fun!
LD
 
I am with Wendy Laurie and hope you come back to the cheetah check-in! I don't stretch before a run but I do use my foam roller all over my legs fro about 15 min before I run...:)...miss ya girl...
 
I walk for 5 mins, stretch briefly and then begin my work out but I start running slowly as an extended warm up. I stretch out more thoroughly AFTER the run.

HTH!:)
 
Thanks for your input ladies:) It's always interesting to me to find out how other people do things....I'm grateful for any tidbits I can incorporate into my running regime to stay injury free.

Kelly...I like running 6-8k a few times a week with a longer run on the weekend, 8-12k. I usually do at least half an hour of yoga post run. I only run on an empty stomach (at least 2 hours post meal) and since learning that have no trouble with cramps....they SUCK large...can make a run absolute misery!! If I can run 1 kilometre in 6 minutes then I am happy with my time. I started running last year and jumped right into half marathon training...this year it's just for pleasure and I'm loving it.:)

Wendy, Cathy and Carole:) I think the time has come for this stray Cheetah to return to the pack....I've missed all y'all too :D

Take Care
Laurie:)
 
I don't stretch prior to running either, but I HAVE to warm up my shins with toe taps.

And, I can't walk or I'll get shin splints!

When I was running regularly, I always ran every other day for 1 hour, never back to back days.
 
>Thanks for your input ladies:) It's always interesting to me
>to find out how other people do things....I'm grateful for any
>tidbits I can incorporate into my running regime to stay
>injury free.
>
>Kelly...I like running 6-8k a few times a week with a longer
>run on the weekend, 8-12k. I usually do at least half an hour
>of yoga post run. I only run on an empty stomach (at least 2
>hours post meal) and since learning that have no trouble with
>cramps....they SUCK large...can make a run absolute misery!!
>If I can run 1 kilometre in 6 minutes then I am happy with my
>time. I started running last year and jumped right into half
>marathon training...this year it's just for pleasure and I'm
>loving it.:)
>
>Wendy, Cathy and Carole:) I think the time has come for this
>stray Cheetah to return to the pack....I've missed all y'all
>too :D
>
>Take Care
>Laurie:)

Laurie,

Ok I am clueless; and I have no idea how to translate Kilometers into miles!!

The cramping thing drives me crazy!! Sometimes I get it even when I'm on a totally empty stomach....I think that I'm getting cramps this month because I'm really starting over after not being able to work out for a month after my operation. I am hoping it will just take my body getting used to running again and it will cease and desist!! LOL

Kelly G
www.kellyg.myarbonne.com:P
 
Hi Wendy, Cathy, Carole and Laurie & Kelly.

Another stray Cheeta-ette.

I've been back at my running and building up my endurance since late March. I just did step for 2 1/2 months in the winter. I've built up to my Run 3x week 3miles/Cathe weight work the other 3 days and one day off.

I'm been adding on my to mileage by 10% on at least one run for the past 3 weeks.

My new goal is to run 6 miles 3x a week by the end of August or do 3/4 miles 2x and 6 miles as a long run. I've never achieved that goal yet.

I HAVE to warm up before I go out or I get shin splints or ITB stuff.

I like doing Cathe's warm ups from various DVD's for 8 min or so, especially if I'm not so motivated to get out there. It's like seeing an old workout friend then I run slow for about 10 min. and build from there.

I always stretch when I get back from a run and then do at least a short ab workout if not a long one.

Miss you Cheetahs.
:) Colleen
 
Hey Kelly:) 1 kilometre = .6 of a mile

8K is pretty much equivalent to a 5 mile run

Running cramps and stitches can be such a mystery with runners, no rhyme or reason most of the time. I'll keep my fingers crossed for you that your body will get with the program :)

Take Care
Laurie
 
>Hey Kelly:) 1 kilometre = .6 of a mile
>
>8K is pretty much equivalent to a 5 mile run
>
>Running cramps and stitches can be such a mystery with
>runners, no rhyme or reason most of the time. I'll keep my
>fingers crossed for you that your body will get with the
>program :)
>
>Take Care
>Laurie

LOL I've been saying that about my body for a LONG time!!
Kelly G
www.kellyg.myarbonne.com
 
Colleen,
Hey - great to see you back! Make sure you stop by the cheetah thread soon. :)

Kelly,
I started running in '95 and regularly ran races ranging from 5Ks to 1/2 marathons -- never breaking any records but loving every minute. I have had some interruptions along the way - either due to injury or to life! - so at different times, I have run more than others. At the moment, I run anywhere from 6-15 miles/week (which is at the low end for me) and am currently not racing much at all. I'm definitely not concerned about speed as I am still in the process of sloooowly losing the last of the pudge I've put on. I tend to do more cross-training now than I did years ago, and I do think it is easier on my body. I only got cramps way back when I first started - once you get the breathing down, it should take care of itself.

My suggestions are to start out slow (if you're returning to running, don't make the mistake of thinking you can jump in where you left off just because, mentally, you want to), build up slowly (no more than 10% increase in time or mileage per week), listen carefully to your body, and don't worry about speed in the beginning. That'll come later. Good luck!

Cathy :)


>I'm curious how long you all run - and how many days? 1/2
>hour? hour? How fast? And what do you do about cramps? I just
>had an appendectomy last month so I feel like I'm starting all
>over again and would love some tips!
>
>Thanks!
>
>
>Kelly G
>www.kellyg.myarbonne.com
 
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