Runners, what's your warm/cool routine?

[juliahenry]

Just curious. And maybe looking for a few new ideas

To warm up, I walk for 5 minutes, slowly increasing speed. At the 5 minute/2 block mark, I start to run.

To cool down, I walk for 5 minutes/1.5 blocks (my neighborhood isn't exactly even), then do 5 minutes of stretching.

It's pretty basic and kind of boring. If I'm really short of time, I'll cut the walking down to 4 minutes or even 3.5

WHat do you do before and after your run?

[katietornado]

I'm no help. I wake up at 5:40 a.m. and am running by 5:50. I walk three houses up the street to a corner and then start running. I finish the last half mile fast, with the last tenth at a full sprint. Then I go inside and do whatever I want (which is usually getting directly into the shower to get ready for work).

[jillybean222]

I'm not helpful either - my routine is: open door, step onto pavement, and go! When I get close to home, I sprint and usually return home to find 3 small children that want nothing more than to hang on my sweaty body! the end!

[agrippa]

I walk out the front door.

[Deleted]

Warm up: If it's early morning, I like to get some walking in (roughly 5 min) and do side lunges and some hip openers. If it's later in the day, usually I'll just start with a slow jog.

Cool down: Always a walk with good stretches. Walk distance depends on where I stop running or how long I need to feel "normal" again. I need longer cool downs in the heat, for example.

[kams]

I'm also a bad example. I walk out the door and rush off. I also sprint to the end.

If I have a few minutes I stretch & roll. If not, then I jump in the shower or get my DD her snack/diaper/sippy/endless other need .

[Wines Not Whines]

I just walk for a few minutes and then stretch at the end.

[InBetweenDays]

I too don't warm up or cool down. I walk out the door, start my watch and iPod, and run. I'm usually sprinting the last 1/2 to 3/4 mile home and then walk in the door and go about my morning. Last weekend I did actually stretch after my 10 mile run because my IT band felt really tight. And I keep telling myself I should be better about stretching, but I never follow through.

[mrshandy]

For anything 6 miles and below, I walk for a few minutes then go. Over 6 miles, I walk and I may do some simple stretches for my calves.

I usually walk for a little bit after my runs less than 5 minutes. Our apartment is a little stuffy so I like to cool down a little before going in. Also, it's nice to have a minute to myself before my toddler jumps all over me.

[stingsharkruns]

I usually run the first mile slower to get my legs warmed up then increase my speed in the 2nd mile. My last mile is usually always the fastest, and i quit running at my driveway. I go upstairs and start stretching right away. That is my cool down. I rarely do a cool down lap.

[CallingAllAngels]

Thanks for posting this. I'm a new runner too, and I've been doing a 5 minute warm up and cool down walk (and then stretching after I get home), but have been thinking about cutting them. This gives me something to think about.

[mdd]

On the treadmill - warmup/cool down is about 2 min walking
Outside - no walking just a slow jog for a couple of minutes while cool down is ~5 min of walking.

[ckinla]

I do a slow jog from the door to the crosswalk/light around the corner from the end of our street. Maybe a block total? I do a few quick stretches while I wait for the light and then do a slow jog for a few more blocks and pick up the pace a little from there. If I'm dead after, I'll do the same in reverse, but if I want to push myself, I'll run to the top of our street (we live in the middle of a block) which is uphill a little, and then walk back around. I stretch when I get inside.

[Deleted]

I run slower the first few houses. I cool down by wandering around my yard and watering my flowers. Not too helpful.

[spunkypenguin]

When I run in my neighborhood, I walk to the light post at the top of the first hill (about 3 min/.15mi) to warm up. I do an out and back, so I walk home from that light post also for my cool down and then stretch when I get home.

If I run on the mile loop at the park near my work, I walk to the 1/4mi mark, then run. To cool down, I just walk from where ever I am on the loop when I finish my routine for the day (1/2 mi marker or 3/4 mi marker). If I'm at the beginning, I do a 1/4 mi quick loop.

On the TM, I do 5 min.