Setting a Warm-up Routine – You’ll Run Better and Feel Better Doing it

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13 Replies to “Setting a Warm-up Routine – You’ll Run Better and Feel Better Doing it”

  1. yay! so glad you are loving your outdoor runs 🙂 i am about to head home to grab the pup and find a canyon somewhere for a 3-4 miler. hoping for the best as I have not taken the pup in a while and have not ran outside at altitude in about 3.5 weeks. eeek.

    i used to be terrified to warm-up because i would be so nervous for the race…even thinking about running or moving made me more anxious. haha. i still do not necessarily have a routine but i definitely run some lightly…longer before a 5k and then less as the race distance increases. i like your idea of having a routine and would like to develop one of my own. do you suggest have a different routine for different race distances?

    hope you are having a good week!

    • GREAT question julia and i’m so happy u put it out there! okay, i would suggest keeping the same warm-up routine for any hard workout or race you do EXCEPT if the race is a half-marathon or longer. for all the shorter distances i’d stick to what i said above, but for the much longer races here is what i would change: just make the amount of time you are doing your easy running shorter. that is because for the much longer races, typically you will be starting out conservative enough that the first few miles of the race will act as a booster to your warm-up. so for your marathon coming up for example, doing just 8-10 minutes of easy running is enough. i’d still recommend doing stretches, some drills, and one or two strides at the line, so just vary the amount of time you are running beforehand. 🙂 PS- but i would STILL make sure to do some super easy running and not start the race cold!!

      i hope that adjustment back to altitude is going well….i’m sure it might not be the most fun thing the first few times out, but luckily because u’ve lived up there for so long u will adjust much faster than most!!

      so glad u had an AWESOME trip!!! 🙂

    • i’ve seen u starting to do that warm-up and i’ve been happy to see it! 🙂 even if it’s just a mile, it’s definitely helping ur workouts. if u do try some of the other suggestions let me know how it goes! 🙂

  2. Yay, 11 miles without the treadmill is great!!! I’m in the same boat as Julia and Vanessa, for my first 1/2 marathon and marathon I couldn’t fathom running extra time and I thought it would be detrimental to my race. My last 1/2 marathon I jogged about 10 minutes and stretched before getting into my corral and it felt great! For my training runs, I tend to just use the first mile as my “warm-up” mile and know it will be way slower than the rest and then do some quick stretching on the side of the road (only sometimes stretching…woops). As my running experience and knowledge grows I realize just how important warming up is! I need to start having a set routine though!! I like your warm-up routine for shorter distances and cross training days and will be sure to include it!!!!

    • thanks for the congrats! and don’t feel bad, i think we all thought warming up was insane when we first started out. but doing that 10 min job before your last 1/2 did ur body good. 🙂

  3. Sadly, I am one of those guilty of not warming up (other than starting out slower than usual). My excuse is that I’m already starting at 4:00 a.m., and I can’t fathom getting up any earlier. You have made me see, though, that it is important. Thanks for the suggestions and tips!

    • ummm, wow, ya, i guess there should be a little 4am disclaimer there!!! u are even more amazing for that! buuut, for races and hard workouts it would benefit u to warm-up. though, for easy runs u don’t need to, just do like u do and ease into the runs. 🙂 GOOD LUCK out there on sunday!

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