Warm Up/Cool Down???

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2008-11-25 10:17 AM

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Master
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Long Beach, CA
Subject: Warm Up/Cool Down???

Here's a quick question...does the amount of time in training plans included a warm up and cool down, or are those in addition to it? For example, if it says to do a 40 run, does that mean my 10 minute warm up and 10 minute cool down are part of that 40, or should I run for a total of an hour?

THANKS!

2008-11-25 10:30 AM
in reply to: #1825317

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Subject: RE: Warm Up/Cool Down???
Up to you.

If your plan states WU and CD in the training and you follow it, I guess you're going to include them

If it doesn't and it only says 40 min run, then it's up to you. I don't tend to include WU and CD time and only do the main body of the run for time.
2008-11-25 10:33 AM
in reply to: #1825317

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Cycling Guru
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Subject: RE: Warm Up/Cool Down???

Your plan should dictate that in some fashion.  Unless I have a specific workout type (tempo or interval) I personally do not include warm ups or cool downs.

But I also rarely WU/CD myself ........

2008-11-25 10:57 AM
in reply to: #1825317

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Champion
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Sarasota, FL
Subject: RE: Warm Up/Cool Down???

Most plans don't inlcude w/u and w/d, but it's really up to you.

At my age (55), I need more time to warm up and always walk for about five minutes before running and then walk a lap around my block when I finish (1/2 mile) to cool down.  Same thing on the bike - I do easy spinning for the first three miles to get my legs warm and heart rate up (and to get out of the busy traffic areas) before I start hitting it hard and then do a half-mile or mile at the end to cool down.

Mark

2008-11-25 11:02 AM
in reply to: #1825317

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Pro
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Parker, CO
Subject: RE: Warm Up/Cool Down???
if I am running my w/u, c/d then yes.  I never walk as a w/u but sometimes I do for a c/d.  on the bike I log all the time I am in the saddle.  But as others have said...it's really up to you.
2008-11-25 11:50 AM
in reply to: #1825347

Champion
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South Jersey
Subject: RE: Warm Up/Cool Down???
Unless I have a specific workout for that run, the plan time does not include WU and CD -- and there's isn't much of a WU/CD. I just start out at a pace that's comfortable for me and within a few mins, I will work myself into my endurance pace. I usually hold that pace until the end of the run, and then just walk around, massage, etc.  If I do a walking WU or something, I don't log it nor do I include it in my total run time (i.e., if I have to run for 40 mins, but walk for 8 mins beforehand, I will still run for 40 mins, not 32). I really only do walking WUs when returning to running after a layoff/injury.

2008-11-25 11:53 AM
in reply to: #1825396

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Oklahoma City, Oklahoma
Subject: RE: Warm Up/Cool Down???
RedCorvette - 2008-11-25 10:57 AM

At my age (55), I need more time to warm up and always walk for about five minutes before running and then walk a lap around my block when I finish (1/2 mile) to cool down.


I must be 30 going on 55 then, because I do the same thing. I find that it really helps diminish the achy/creaky feelings.
2008-11-25 11:58 AM
in reply to: #1825537

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Subject: RE: Warm Up/Cool Down???
Colleen - 2008-11-25 12:53 PM

RedCorvette - 2008-11-25 10:57 AM

At my age (55), I need more time to warm up and always walk for about five minutes before running and then walk a lap around my block when I finish (1/2 mile) to cool down.


I must be 30 going on 55 then, because I do the same thing. I find that it really helps diminish the achy/creaky feelings.


I've got three cul-de-sacks around my house that are about 1/4 mile. Sloooowwww jog up and walk back then a bit faster on the next one, then a bit faster. Then I start on the run. Afterwords, I do the same thing in reverse. It keeps the aches and pains away. I'm 42 and this works for me
2008-11-25 3:10 PM
in reply to: #1825317

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Champion
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Northridge, California
Subject: RE: Warm Up/Cool Down???
I do almost always warmup (then stretch) before runs and don't include that time (which is generally 10-15 min. walk, then 5 min. stretch) in logging. Don't generally include cooldowns (which I'm less faithful about than warmups...though I always stretch after).

Having said that, I don't follow a published plan, but if I were using one of the BT plans and it didn't specify a w/u or c/d, I wouldn't credit any time spent on those toward the target for the workout.
2008-11-26 9:37 AM
in reply to: #1825317

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Expert
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Burnaby, BC
Subject: RE: Warm Up/Cool Down???
Ok, interesting to see.  I'm going to take the unpopular side today.  WU and CD are part of every workout.  Coaches will not prescribe you a workout without a WU or a CD so if it's not explicitly mentioned, you should assume that the time includes the WU and CD.  Making the assumption that workout time includes WU and CD will help prevent you from skipping them when you're short for time.  If you have a coach, ask them how they schedule their runs.
2008-11-26 11:08 AM
in reply to: #1825317

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Master
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Woodbridge , Virginia
Subject: RE: Warm Up/Cool Down???
my workouts start after my warm up and finish after my cool down.. 10 minutes of polymetrics ... afterwards 10 minute of walking (in circles, backwards, etc)

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