What warm ups do you do?

[tammybear]

Sorry I started a new thread for this, as there are a few runners threads, but I didn't want my post to get lost. I just wanted to know what warm ups runners do before they go for a jog? I am wanting to start jogging, but I don't know what I should do before to prevent myself pulling a muscle or something, as I'm pretty unfit at the moment so think starting out will be a bit hard. Thanks.

I'm a bit lazy about stretching, don't forget to stretch after you jog, I think its more important.

start by stretching your neck side to side a few times,
then do some shoulder rolls - lift shoulders to ears and roll backwards.
roll forward and hang arms and head down to touch your toes.
Stretch down the back of your legs by leaning with hands on a wall, one foot closer than the other to the wall then bend the knee on the front leg, keep the heel of the back leg on the ground.

Maybe someone esle will add some more or point you to a good website (i'm sure runners world website has stretches and warmup). Good luck with starting jogging :)!

Personally never stretch before hand but always spend 5 mins on legs after. After chaning etc. I only get 35-40 minutes in the gym, though.
I remember reading somewhere that you most injuries happen when stretching cold muscles anyway.
The ideal is meant to be 5-10 minutes warm-up, then stretch, then run properly, then stretch, then do 5-10 minutes cool-down.

warm muscles first then stretch before you go. Stretching and straining cold muscles is what causes the damage. Imagine that peice of chewing gum you left on the bed post last night, now try stretching it........... breaks doesnt it, it wont stretch. The same principles apply