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BLUEANNIEDOG's Photo BLUEANNIEDOG Posts: 337
3/10/10 10:33 A

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5 - 10 minutes.

Never give up.


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MEXIFRO33's Photo MEXIFRO33 SparkPoints: (0)
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3/3/10 9:04 P

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I usually briskly walk for 5-6 minutes before my runs. I usually cool down for about 8-10 minutes before stretching.

Couch to 5K Program:
*Began Jan. 9, 2010*
*Completed Mar. 13, 2010*

1st 5k - May 30, 2010! (32:37)
1st 10k - Oct. 16, 2010!
Toronto City Chase - June 19, 2010! (5:48:25)
Great Urban Race - July 17, 2010! (3:09:03)


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GYMRAT54's Photo GYMRAT54 Posts: 1,832
2/21/10 3:33 P

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I've learned the importance of warming up. I used to not warm up at all as I was just too impatient. That didn't work. Then I would warm up walking for two minutes. That wasn't enough. I also considered a light jog as a warm-up. That was too much. Again, I was getting impatient, wanting to start running before I was really ready to. Then I found out that if I put in a good 5 minute warm-up walking, it really makes a big difference on how well I run and how far I can run. Now, I don't even think about running without first warming up by walking.

4/25/09 Earth Day 5K - first 5K
7/19/10 Michigan Senior Olympics 5K - 2nd 5K
8/1/12 SP Summer Fun Run Virtual 5K - 37:00 PR

7/16/10 Michigan Senior Olympics Weightlifting Competition: Silver Medal Bench Press - 100 lbs!

Spring into Shape Bootcamp 5/28/12



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CARILOUIE's Photo CARILOUIE SparkPoints: (94,988)
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2/21/10 7:35 A

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I am really trying to be responsible and warm up more. I'm only running about 1/2 a mile right now; my warm up is about 6 minutes of walking. I have to keep reminding myself that I have to warm up this long to keep my knee safe. Sometimes it's hard to be humble and realize that I'm not made of steel!

Carrie

"For myself I am an optimist - it does not seem to be much use being anything else." - Winston Churchill




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MOMMY_IN_MOTION's Photo MOMMY_IN_MOTION Posts: 134
2/20/10 9:38 P

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I usually warm up for about 5 minutes. I used to walk the first 5, and then gradually increase my speed. Now I start the first 5 minutes at a light jog.

As for getting "in the groove" though- that's another story! It depends on the distance. Generally speaking- it's not until I am past the half-way mark. If I am running 3 miles- then for the first mile and-a-half I keep telling myself "I'm not feeling it today" After I hit half-way I just can't stop!

Mary-Catherine
"Fall Seven Times, Get Up Eight"
mommyinmotion.wordpress.com/


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JANEYINMADTOWN's Photo JANEYINMADTOWN Posts: 102,325
2/20/10 4:50 P

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I do 5 to 10 mins warm ups and cool downs

Life is too short to wake up with regrets. Love the people who treat you right. Forget about the one�s who don�t.
JENLJT's Photo JENLJT Posts: 1,471
2/19/10 9:53 P

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I normally do 5 minutes to warm up and at least 5 for cool down.

"Failure is only the opportunity to begin again more intelligently." - Henry Ford

"A dream doesn't become reality through magic; it takes sweat, determination and hard work." - Colin Powell
JINXSTORM's Photo JINXSTORM Posts: 6,719
2/19/10 4:48 P

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5 minutes

Edited by: JINXSTORM at: 2/19/2010 (16:49)
I don't have an ultimate goal weight because the scale doesn't define me!
I define me: Active, Healthy, Happy!


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RUNNINGJAYHAWK's Photo RUNNINGJAYHAWK Posts: 35
2/8/10 9:51 P

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I'm once of those folks who fares better with distance...it usually takes me a good 2-3 miles to warm up and get in a comfortable zone with my rhythm. On the plan from my coach there's usually a 20 minute slow jog building into my pace.



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JDMMAMMA's Photo JDMMAMMA SparkPoints: (0)
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2/8/10 7:11 P

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A lot of days I don't really feel warmed until about 25 min into my run and then I feel I could go for a long time! I do walk a higher speed for about 4 min and my cool down varies!

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MARINASHU's Photo MARINASHU SparkPoints: (0)
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2/8/10 12:39 P

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I run around the neighborhood where I live, so my warmup is walking until I cross the one busy street and then I take off. Just checked on a map, it's about .3 miles. Sometimes I'll go longer if I'm especially cold or stiff. Of course, my running speed is still a warm-up pace for some people, so I'm sure it'll change as I get faster. :)

"If I lose my direction, I have to look for the North Star, and I go to the north. That does not mean I expect to arrive at the North Star. I just want to go in that direction."

--Thich Nhat Hanh


2/14/10 Fanconi Anemia 5k 37:20
3/14/10 Shamrock 5k 41:01
9/25/10: Best Dam Run 10k 1:16:23

My goal time? My goal is to enjoy the time I spend running.


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DDHEART's Photo DDHEART Posts: 24,061
2/8/10 10:28 A

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I used to walk five min but now I use m HR as the guide...I walk until my HR is 100...sometimes that takes 0nly a couple of minutes sometimes longer but I think it's better to gauge it this way...cool down I also use the HR but also vary depending on the length of my run....now even with that....the first .5mi. of my run is always hard....more of a chore...then magically it gets wonderful...this always happens...guess the body has to get into the groove.

Donna, NE Wisconsin, CST

Every day there is a life fight, and every day we respond to that fight. We may not win each battle, but we will win, with great effort, enriched character and gained wisdom, the great battle that constantly challenges us in our daily lives. - Unknown www.youtube.com/watch?v=c9aJtO0VCqw


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WONGERCHI's Photo WONGERCHI Posts: 3,889
2/8/10 9:55 A

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SHOESRGOOD:
First mile for me - and that includes my 5 minute warmup! Legs don't seem to come around until after that point.

Interestingly, the more mileage I do the longer my legs take to come around. Still not sure why that is.

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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MARIE625's Photo MARIE625 Posts: 3,334
2/8/10 9:28 A

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I'm a bad girl and my "warm up" is fairly nonexistent. I'm unorganized and end up going up and down several flights of stairs about 100 times before I've gotten myself together and am ready to leave the house. I also march in place and do some other leg warm-up/exercises while I'm brushing my teeth. I also do a couple of hamstring stretches before I leave the house. I figure all that is enough of a warm up.

As for getting into the groove of running, it normally only takes me a few minutes. As soon as I leave the driveway, I have a steep hill to run down which always terrifies me. LOL Feel like I'm going to start rolling down it head over heels each time. Then there's a long, slight uphill grade to run ,then things level out somewhat for the next half mile. By the time I'm in to that "next half mile", I'm into the groove. Or not. LOL I can always tell by that time if it's going to be a good run or bad one. And actually, there are no "bad" runs. Even the ones where everything goes wrong are fun because I'm toughing them out and surviving them and feeling proud of myself and that glass of chocolate milk is still waiting at home.

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LAB-LOVER's Photo LAB-LOVER Posts: 6,875
2/7/10 9:19 P

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I warm up and cool down for a 1/2 mile each except occasionally when I'm in a hurry to get in a short run, I shrink my warm up to 1/4 mile. But yes, the first mile is the hardest.
-LL

Wag more, bark less.

RRCA Certified Running Coach

PRs:
5K-35:25-7/09
5M -58:58-7/09
10K -1:14:32 -2/11
Half -2:48:29-6/12
26.2-6:13-11/10


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KEAKMAN's Photo KEAKMAN Posts: 5,339
2/7/10 8:23 P

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The first mile kills me. Every time. Once I get past that, I can go and go. So right now, just back from an injury and only allowed to run 5 minutes, running is tough.

Kate

NEF - No excuses, finish!
You are better than you think you are, and you can do more than you think you can.


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CDNMSFIT's Photo CDNMSFIT Posts: 1,180
2/7/10 7:41 P

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It also depends for me.. But I find it usually takes about 10 minutes for the tourrettes in my head to quiet down. :(

my stamping blog: www.stamptopia.com

"The miracle isn't that I finished. The miracle is that I had the courage to start"

5K clinic leader at www.walkrunride.ca in Bolton, ON


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GYMRAT54's Photo GYMRAT54 Posts: 1,832
2/7/10 5:57 P

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I warm up by walking for 5 minutes no matter the distance. My cooldown time is 5-10 minutes, depending on far I actually run. The longer I run, the longer the cooldown.

Edited by: GYMRAT54 at: 2/21/2010 (15:27)
4/25/09 Earth Day 5K - first 5K
7/19/10 Michigan Senior Olympics 5K - 2nd 5K
8/1/12 SP Summer Fun Run Virtual 5K - 37:00 PR

7/16/10 Michigan Senior Olympics Weightlifting Competition: Silver Medal Bench Press - 100 lbs!

Spring into Shape Bootcamp 5/28/12



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25OPTIMIZE's Photo 25OPTIMIZE Posts: 18,109
2/7/10 5:10 P

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I have my Garmin set for a 0.3 mile warmup, and 0.5 mile cool down. The "in-between" varies!

And yes, lots of mornings, I have to talk myself past that first mile :)

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FREEDOMSTAR's Photo FREEDOMSTAR Posts: 13,965
2/7/10 2:32 P

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Its always different. Tempo runs my program says 1K warm up run 5K 1K cool down

I dont see the big difference as i run straight through- lol
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John

C0-Team leader of Change is Good and Half Marathon Team, Support panel of The Best Life Diet


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SHOESRGOOD's Photo SHOESRGOOD Posts: 211
2/7/10 2:25 P

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How far do you run before you "get into the groove"? It seems like I take from 1-2 miles before I really get going.

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