Ok ive been reading a few forums and mags and alot of them say that before you stretch your meant to warm up first and then stretch then do your run. Now im kind of an embarrass easily type person so theres absolutely no chance of me doing any stretches in the middle of the street so was wondering if I could warm up in the house?

I have a rowing machine and exercise bike so could I warm up on those and if so for how long before I do my stretches.

Usually I do a few stretches for my calfs and then straight out the door and running soon as I hit my gate.

if someone could help me out with some ideas id appreciate it.

thanks

I never warm up before a regular training run.

I tend to just take it nice and easy for the first 10-15 minutes.

But I always make sure I warm down and stretch properly after a run.

I'm very similar... i'll just take it easier on the first 10mins of my run. I do try and stretch properly afterwards but after a minute or so all I can think about is food & shower

I can't say I know all the ins and outs of warming up & down... but I'd say for long distance running the warm down is more important than the warm up. Of course if you're doing a sport which requires explosive power (court sports, footy or sprinting etc...) then you definately need to focus on warming up properly!!

Same as Dave... I don't stretch before a regular training run, just take it reasonably easy until I've warmed up properly.

But it's different before a race, I always warm up properly with a gentle jog for 10 mins or so and then do a few stretches before the start... most other serious competitors do as well, so you wouldn't feel embarassed in that situation.

Im the same before a race Trin.

Well you lot havent helped at all then lol

I have been having problems with my Achilles on my right leg but only after about 2.5 miles and had put it down to my routine but if you all just take it gentle and then run I cant see that is the reason for my problems.

You say you start slow and build up but I can only run at about 10 minute mile pace so I couldnt get any slower unless I walked

Who would of thought running would be so complicated!!!!

You could use a brisk walk to start with as part of the warm up, personally I always stretch for a good while before I run.

I tend to go off my heart rate... While I don't do any stretching as such (though as with others - a race day is a completely different scenario!) I'll bounce around a bit until my heart rate is above 100, then start my run at around 135-140bpm before stepping it up after about a mile.

If you've got access to a HRM then maybe give it a try yourself? It may well be that a brisk walk serves you well as a warm up... over time though you'll progress and can rethink your routine. The achilles problem may just be your body still trying to adapt to the running? I know I've been able to feel mine a little since I stepped up with mileage recently.

Are you sure it's nothing to do with your running shoes? It's just that if it happens after about 2.5 miles every time then I wouldn't think it would be due to not stretching. If it was, then you would be more likely to feel the injury at other times, including non running situations

Thanks ya all, I might try a brisk walk round the block before running and see what happens.

I dont think my shoes can be the issue, 1 because I have had my gait etc analysed and was told my trainers (Asic Gel 1120) are fine for me and 2 surely it would affect both legs wouldnt it?

As I said I only seem to have a problem after a couple of miles but even now just sitting here I can feel my Achilles abit.

Ive spoken with a few sports physios about it over the phone and they suggest things like looking at posture and stuff which seems a waste of money, Someone suggested a Podiatrist who again I spoke with over the phone and they said I might need orthotics at £250+ which I cant afford so I just dont know who to believe or listen to.