20 replies to this topic

[PommeRocket]

Hi Collective All

I was wondering, in the good old days when I was in my teens I could just run out the door at full pelt and not worry too much about cramps, strains and injuries.

However now as I get older and a very frequent calf strainer I was wondering what kind of warm-ups you were all doing?

example yesterday I started with a

quick warm-up inside -
Spin arms backward and forward
rotate hips
twisting rounds
rotate knees
rotate feet

then outside -
2min fast walk
then slow small strides jog/run for 10mins
however becuase it was a cold day I still didn't seem to get my lower legs warm!!

and all this was so I could run for slow for 20mins and not strain my calves!! but thats another topic of conversation...

What do you do to warm-up

Cheers

[Pink Lady]

PommeRocket, on 28 May 2012 - 08:58 AM, said:

I was wondering, in the good old days when I was in my teens ....
What do you do to warm-up

Hi Pomme Rocket
my warm-up consists of:
1. reach out and turn off the alarm clock
2. take the most difficult step of the day - from the bed to the floor
3. - you dont need the detail
4. open the front door
5. start to jog

That isn't very helpful is it.
What I do do to look after my calves (and other sundry bits of my legs that get sore from time to time) is after - rather than before - my runs. I do a series of daily stretches, plus epsom salt baths after longer runs.
Go well - go strong  PL

[toolittletoolate]

Pink Lady, on 28 May 2012 - 01:45 PM, said:

PommeRocket, on 28 May 2012 - 08:58 AM, said:

I was wondering, in the good old days when I was in my teens ....
What do you do to warm-up

Hi Pomme Rocket
my warm-up consists of:
1. reach out and turn off the alarm clock
2. take the most difficult step of the day - from the bed to the floor
3. - you dont need the detail
4. open the front door
5. start to jog

That isn't very helpful is it.
What I do do to look after my calves (and other sundry bits of my legs that get sore from time to time) is after - rather than before - my runs. I do a series of daily stretches, plus epsom salt baths after longer runs.
Go well - go strong  PL

I do pretty much the same as The Pink Lady (that us assuming number 3 is nothing specifically women related or illegal!!).  Oh and I haven't had a bath with salts in for ages but now its getting cold it sounds like a great idea!

I do a little bit of stretching throughout the week and session on the roller if my ITB or calves are tight.

[rohan]

When I want to procrastinate before running I just check into CR and facebook and stuff.

[serena]

I pretty much never warm up, do same as Pink Lady and Rohan. But when I go for a walk with my dad we always do a warm up because he prefers to and the best thing I have come across is holding on to a fence and swinging each leg forwards and backwards as big as possible. Also if you're a frequent calf strainer you might want to invest in a massage stick if you haven't already (you can google it) which is pricey but good for getting into those muscles after a run.

[eggs]

I used to warm up, but found no difference giving it a miss as long as I warm down. I've not tried the bath salts before but now it's getting cold in Sydney I might give them a go.

[Ponytail]

Can I ask what Epsom salts do? I also don't warm u
p...this time of year not even by the end of my run!

[volc]

ponytail, on 28 May 2012 - 08:55 PM, said:

Can I ask what Epsom salts do? I also don't warm u
p...this time of year not even by the end of my run!

Epsom salts gets magnesium into the bloodstream, which we tend to be deficient in these days for various reasons. Magnesium helps muscles relax.

[sportsphysio]

How does the bath water get into the bloodstream? Sorry to sound niave but if I don't find out, I'll be up all night wondering....

And on the original question, the best warm up for activities not requiring significant power or ballistic movement (eg. running) is to gradually start the activity itself and increase your pace slowly for the first five minutes or so.

[Pink Lady]

sportsphysio, on 29 May 2012 - 12:34 PM, said:

How does the bath water get into the bloodstream? Sorry to sound niave but if I don't find out, I'll be up all night wondering....

Hi Sportsphysio. The simple answer to your question is that the salts (not the water) are transfered by osmosis. Look here for a more scientific explanation. PL

Edited by Pink Lady, 29 May 2012 - 01:08 PM.

[otisr]

[1. reach out and turn off the alarm clock
2. take the most difficult step of the day - from the bed to the floor
3. - you dont need the detail
4. open the front door
5. start to jog



Yep - i am the same.  Item 3 - for me before a long training run, might take a little longer.  Must empty.......

I find a nice easy pace, no over stretching or sprints, and good to go within a few minutes.  If cold, add a little more time to get going.  If really cold, just grin and bear it.

[lyricnz]

Finding step #2 a bit difficult this week. Cold weather, and not enough sleep!  Speaking of which, I'm off to bed now!

[FreeDickland]

????
Can not help wondering how Pink Ladies neighbours cope with her running through the streets in what ever sleeping attire she uses - unless getting dressed is something we do not want to know?

Edited by FreeDickland, 29 May 2012 - 11:12 PM.

[Pink Lady]

FreeDickland, on 29 May 2012 - 11:09 PM, said:

????
Can not help wondering how Pink Ladies neighbours cope with her running through the streets in what ever sleeping attire she uses - unless getting dressed is something we do not want to know?

My how some people's imaginations work. And here's me just a little old lady trying to be discreet! Tut Tut

[toolittletoolate]

FreeDickland, on 29 May 2012 - 11:09 PM, said:

????
Can not help wondering how Pink Ladies neighbours cope with her running through the streets in what ever sleeping attire she uses - unless getting dressed is something we do not want to know?

How do you know that she doesn't go to sleep in her running gear to save time in the morning !?

[Ponytail]

toolittletoolate, on 30 May 2012 - 01:05 PM, said:

FreeDickland, on 29 May 2012 - 11:09 PM, said:

????
Can not help wondering how Pink Ladies neighbours cope with her running through the streets in what ever sleeping attire she uses - unless getting dressed is something we do not want to know?

How do you know that she doesn't go to sleep in her running gear to save time in the morning !?

I do that - it gets me out the door a few minutes earlier - I even sleep with my ipod laced through my clothes and my hair in a ponytail!  The other half hates it!

[twosheds]

I have not been able to find  scientific studies to support the epsom salts thing. Are there any? where is Bellthorpe when you need him?

[rohan]

ponytail, on 30 May 2012 - 01:36 PM, said:

I even sleep with my ipod laced through my clothes and my hair in a ponytail!  The other half hates it!

it would send a message...

[pjay]

Pink Lady, on 28 May 2012 - 01:45 PM, said:

PommeRocket, on 28 May 2012 - 08:58 AM, said:

I was wondering, in the good old days when I was in my teens ....
What do you do to warm-up

Hi Pomme Rocket
my warm-up consists of:
1. reach out and turn off the alarm clock
2. take the most difficult step of the day - from the bed to the floor
3. - you dont need the detail
4. open the front door
5. start to jog

That isn't very helpful is it.
What I do do to look after my calves (and other sundry bits of my legs that get sore from time to time) is after - rather than before - my runs. I do a series of daily stretches, plus epsom salt baths after longer runs.
Go well - go strong  PL

As I have a bath handy it's probably a good time to make more use of it and sprinkle in some bath salts.  Wikipedia mentions reduced wrinkling from bath water immersion  as one effect.

[toolittletoolate]

ponytail, on 30 May 2012 - 01:36 PM, said:

toolittletoolate, on 30 May 2012 - 01:05 PM, said:

FreeDickland, on 29 May 2012 - 11:09 PM, said:

???? Can not help wondering how Pink Ladies neighbours cope with her running through the streets in what ever sleeping attire she uses - unless getting dressed is something we do not want to know?

How do you know that she doesn't go to sleep in her running gear to save time in the morning !?

I do that - it gets me out the door a few minutes earlier - I even sleep with my ipod laced through my clothes and my hair in a ponytail! The other half hates it!

LOL maybe you should consider turning the IPOD down at night so he is not kept awake by your playlist repeating for 7 hours

[Bellthorpe]

twosheds, on 30 May 2012 - 02:09 PM, said:

I have not been able to find  scientific studies to support the epsom salts thing. Are there any? where is Bellthorpe when you need him?

Sorry I'm late. This might be worth a read.