Warm up before hard running

by Ruben, Answer by Marius

"On the hard sessions, is there a warm up run before starting a high effort 3 or above, or do you just jump into the session?

Also, what kind of stretching do you recommend before and after runs?"

Answer: I recommend you do a warmup of 5-10 minutes and a cooldown of 5-10 minutes as well. There is no need for longer warmups than this ! And whenever in the schedules there is a SS* marked then do the "special strides" after the sessions that you can read about in Chapter 13 of the 100 Day Plan.

When it comes to stretching I do not recommend this, supported by the latest research in this field. Point is, it does not prevent injuries - this is in fact a myth.

The ONLY exception is if you have marked differences from one leg versus the other in terms of flexibility AND you have a marked tencency to increased injuries in on that less flexible side.

Kind regards,

Join in and write your own page! It's easy to do. How?
Simply click here to return to Marathon Injuries / Recovery