The Warm Up

S

st5p8

0
Hi,
I have heard a lot about "warming up" before jogging or doing any exercise actually, but what specifically is a warming up for running, other than walking. i usually find that i have sore knees about halfway through a 6 km run...i walk for about 30 seconds before starting to run, could this knee problem be because of inadequate warming up?
 
Sounds more like a shoe problem, or surface problem. Are you running on the streets? Usually, the roads are curved slightly to drain water and oil, so you're putting pressure on one side more than the other.

As for shoes, it can be either your form or type of shoes. I'll tell you more information on it once I get home.
 
st5p8 said:
Hi,
I have heard a lot about "warming up" before jogging or doing any exercise actually, but what specifically is a warming up for running, other than walking. i usually find that i have sore knees about halfway through a 6 km run...i walk for about 30 seconds before starting to run, could this knee problem be because of inadequate warming up?
Click to expand...

Ok, warming up requires more than 30 seconds of walking. I would recommend 5 minutes of vigorous (power) walking, followed by gentle stretching of your legs: quads, hams, calves, ankles, and feet.
 
have to agree with dallen... shoes... and yeah running on non-level surfaces...

pay attention when you run... do your foot steps sound like jack hammers... concentrate on having a nice light foot plant... like you are petting the ground like someone petting a cat... not like hammering in a nail with a hammer... (bang bang bang)...

here is a warm up I do... before my 4 mile runs on mon,wed...
walk 75 yards brisk (to big oak tree from parking lot)...
walk back do a few high knees when walking
when I get back... stand on one leg... lift other so you are in the captain morgan pose with knee bent... then draw some circles with your knee... a few clock wise .. a few counter... switch legs...

Then I do a few ? stand on tip toes.. calf raises.. what ever?

then I stand on one leg and lift the other straight out to the side and back down... few on each side... then I walk a bit more with high knees... then just relaxed.. walk for another 25 yards and back...

then I start my run... slow... and after the first 1/4 mile I start to pick it up to the pace I am going to run

on my other runs for some weird reason.. I have other routines I go through... but they are very similiar...
 
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