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Do warm up and cool down miles count

Rich JacksonRich Jackson
in Training
As per the title really, when adding up weekly mileage do you count warm up and cool down miles? Previously I didn't but after breaking a leg and then a foot my Physio insists that I stick to the 10% increase religiously so I'm guessing that I should, but then I don't want to 'waste' my allocation. On the other hand I also don't want to break anything else !!
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Comments

  • JeremyGJeremyG ✭✭✭
    Well for a serious injury like that I think I would stick with the 10% - might be more or less but the main thing is back off if any pain or discomfort. Physio is probably a better advisor than Internet forumites!!
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  • Paul J-RPaul J-R ✭✭✭

    How many miles are you on now?  For safety, then include them all.  

    But really, does it make that much difference?  As your mileage increases your warmup / cool down runs will be short in comparison anyway.

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  • Rich JacksonRich Jackson
    Only in my third week back so obviously at this point warm up and cool down have a larger impact. Did a total of 10k last week as started the previous week with 10-15 mins slow runs. That only allows me 11k this week. When I did a parkrun previously I would do a lap (2.5k) of warm up and the same of cool down. I did 4.5k yesterday evening so only have 6.5 left for Saturday so I guess if I want to do parkrun I have 1.5k left for warm up/down.
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  • PSCPSC ✭✭✭

    yes they do count... it's the repetitive thumping on the tarmac that causes injury not the phase of training you are in.  Run off road - it reduces the "thumping" and therefore means recovery is quicker.  Also strengthens the core more than road running.

    10% is good advice - IMHO.  (*caveat - I'm just a forumite so take all advice with a huge pinch of salt)!image  And while, in all seriousness, Jeremy above is right - there are some physio's who don't understand runners too... so don't assume that all physios will give 100% appropriate advice.  Many of them are from the "if it hurts don't do it" school. 

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  • YoungPupYoungPup ✭✭✭
    I definitely think they count - after all you are stil running, just a bit slower.



    I also think that going from a total weekly mileage of 10k one week, to running 10k on one day (5k plus 2*2.5k) is potentially too big a jump when returning from a serious injury.



    Slowly slowly catchy monkey........
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  • Rich JacksonRich Jackson

    Thanks all.  I suspected as much!! it just occured to me when recording it that I never used to include it previously, perhaps if I had then I may not have broken my leg image  Lesson learned !!

     

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  • cybistridercybistrider ✭✭✭
    YES. If I remember to start my watch if not then I just don't worry about it.
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