Only 36 members!!

[c....@virgin.net]

There must be thousands that use this site though. Exellent site it
is too.

Anyone got any favourite warm up routines that I can print out and
stick to my wall. I have been running for four months now and am
trying all I can to avoid damaging my legs but find all I have read
and heard is a little bit conflicting.

Any advice greatly received by my poor legs.

Chris

[c....@virgin.net]

[Rachel Herold]

On Sun, May 18, 2008 at 3:07 AM, 123whi...@googlemail.com
<c....@virgin.net> wrote:
> Anyone got any favourite warm up routines that I can print out and

> stick to my wall.<snip>

> Any advice greatly received by my poor legs.

crosstrain.

[Adam Howitt]

Ah - the group is fairly new so it hasn't grown up with the site so
you guys are the pioneers! Thanks for joining and posting. While
Rachel's advice is good to do on your non-running days, I always start
my runs with a 5 minute brisk walk as a warm-up. It is conventional
wisdom not to stretch before a run when the muscles are still cold so
save that until after your run. I cool down with a 5 minute walk
(less brisk than the warm-up) and then do a series of stretches
targetting my ankles, my calf muscles, my quads and my hamstrings. My
stretching is probably another 5 minutes. I realize you can't exactly
pin those stretches on the wall as-s but you should be able to find
one exercise hitting each.

On May 18, 3:07 am, "123whiteh...@googlemail.com" <c....@virgin.net>
wrote:

[Izzycat]

I always start my runs with a brisk 5 minute walk too to get my
muscles warmed up & then I do stretches for my quads, hamstrings &
lower legs before running. I always have a 5 mins cool down at the end
where I stretch the muscles again. I find doing this prevents any
problems. I get regular sports massage too which I find essential.

[Matthew]

Hi Chris,

I used to do the standard 5 minute warm-up walk and then start with a
slow jog and slowly accelerate into my normal pace.

However, I also go out early in the mornings and felt that the brisk
walking wasn't really enough since my body has barely woken up yet so
I started exploring other options and now I do the following:

5-minute warm-up walk
approx. 2 minutes of light jog
some very light stretching (ankles, hips, shoulders and waist)

Then, as I start my jog, I already feel so much more loose! That first
mile used to always be a rough one... But now it's a breeze.

Matt

On May 18, 4:07 am, "123whiteh...@googlemail.com" <c....@virgin.net>
wrote: