19 Replies to “The Distance Runner’s Warm-up: Get your body and your mind prepared to run FAST”
This is really interesting Cait – traditionally I haven’t really warmed up in any planned way (didn’t want to ‘waste’ energy!) but I often would have 5-10 minutes walking ahead of my long runs, just getting to the start of where I wanted to run. When I don’t do that, if I run from the front door onwards – often on the really long runs when I want to squeeze as much in as possible – the first bit of the run is harder. I should follow your advice 🙂
using the first minutes/miles of easy runs as a warm-up is totally fine, but yea, if u’re aiming for a hard workout, definitely warm-up! let me know how it goes. 🙂
When I’m just running (not racing or intervals) I let my first mile or so be my warm-up. I’m planning on hitting the track in the next few months and then my warm-up will be similar to what you described (like I did in college!).
This couldn’t have come at a better time for me! I want to focus on getting faster this spring and I am getting ready to incorporate speed work. A warm up is definitely important for that. I don’t currently warm up at all. For tempo and progression runs my first mile is always my warm up, and any other run I do just usually ends up being a negative split.
But like you said, if I practice it then using a warm up on race day will be a normal routine for me. I bet it will benefit my race times to already be warmed up before the start of the race.
i’m SO pumped for u going out there and working on ur speed! 🙂 and definitely practice those warm-ups, soon you’ll find the perfect routine come race day.
My preferred warm-up for a speed workout or a race is: 1-2 miles, a few strides, and some static stretching of any problem areas (yeah, yeah sue me – I’m not totally converted to dynamic stretching yet – and my hips like a little pre-race static stretching).
But I’ve been struggling since our move – all of the races we do in Singapore have thousands and thousands of runners, so finding space to warm up – and time to do so – before having to be corralled into the starting area, is really tricky. I know a warm-up can “last” for 20-30 minutes, but even that can be a stretch sometimes. Brilliant suggestions? 🙂
sounds tricky, but i will say i’ve been in some really tight spots for actual room to warm-up too. my suggestions are literally find any open spot and do circles (i’ve done parking lots, but even ridiculously small loops on the infield of a track or smaller)…worst case, even try running in place. u may get some looks, but u want to get the blood moving. 🙂
I never really “warm up” lol. I just start running, usually start out a little slow and let my pace take me from there. I do stretch before and after although from what I have been told, I should be stretching a mile into my runs.
I’ve had to really consider my warm up over the past month after my doctor diagnosed my asthma. I discovered that spending some quality time warming up (about 1/2 mile) makes a run far more pleasant, and more likely to be successful 🙂 I’m still not really good at the cool down and remembering to stretch though…
oh that stretching, that’s a tricky one to force myself to do too! but i’m kinda proud, i’ve now gotten it to be a part of my routine post-run…will u please join me? 😉
This is really interesting Cait – traditionally I haven’t really warmed up in any planned way (didn’t want to ‘waste’ energy!) but I often would have 5-10 minutes walking ahead of my long runs, just getting to the start of where I wanted to run. When I don’t do that, if I run from the front door onwards – often on the really long runs when I want to squeeze as much in as possible – the first bit of the run is harder. I should follow your advice 🙂
using the first minutes/miles of easy runs as a warm-up is totally fine, but yea, if u’re aiming for a hard workout, definitely warm-up! let me know how it goes. 🙂
When I’m just running (not racing or intervals) I let my first mile or so be my warm-up. I’m planning on hitting the track in the next few months and then my warm-up will be similar to what you described (like I did in college!).
can’t wait to watch u chick and tear up that track! 😉
This couldn’t have come at a better time for me! I want to focus on getting faster this spring and I am getting ready to incorporate speed work. A warm up is definitely important for that. I don’t currently warm up at all. For tempo and progression runs my first mile is always my warm up, and any other run I do just usually ends up being a negative split.
But like you said, if I practice it then using a warm up on race day will be a normal routine for me. I bet it will benefit my race times to already be warmed up before the start of the race.
i’m SO pumped for u going out there and working on ur speed! 🙂 and definitely practice those warm-ups, soon you’ll find the perfect routine come race day.
My preferred warm-up for a speed workout or a race is: 1-2 miles, a few strides, and some static stretching of any problem areas (yeah, yeah sue me – I’m not totally converted to dynamic stretching yet – and my hips like a little pre-race static stretching).
But I’ve been struggling since our move – all of the races we do in Singapore have thousands and thousands of runners, so finding space to warm up – and time to do so – before having to be corralled into the starting area, is really tricky. I know a warm-up can “last” for 20-30 minutes, but even that can be a stretch sometimes. Brilliant suggestions? 🙂
sounds tricky, but i will say i’ve been in some really tight spots for actual room to warm-up too. my suggestions are literally find any open spot and do circles (i’ve done parking lots, but even ridiculously small loops on the infield of a track or smaller)…worst case, even try running in place. u may get some looks, but u want to get the blood moving. 🙂
I never really “warm up” lol. I just start running, usually start out a little slow and let my pace take me from there. I do stretch before and after although from what I have been told, I should be stretching a mile into my runs.
bwhaha….tell me if/when u do start warming up! 😉
Kinda wish I’d read this one before this morning! My bad :-). Always there with the timely advice Cait.
Negative splits are next on my list of things to tackle. And ja, my warm-ups are nowhere near good enough.
hahaha…well, for next time! 😉 i’m pumped to watch u pound out those negative splits! 🙂
I’ve had to really consider my warm up over the past month after my doctor diagnosed my asthma. I discovered that spending some quality time warming up (about 1/2 mile) makes a run far more pleasant, and more likely to be successful 🙂 I’m still not really good at the cool down and remembering to stretch though…
oh that stretching, that’s a tricky one to force myself to do too! but i’m kinda proud, i’ve now gotten it to be a part of my routine post-run…will u please join me? 😉
Pingback: Let Track Season Bring Out the Gamer in the Runner: Each event, different variables to master |
Pingback: 5 Rules for Runners and Self-Massage: Stave off injuries, don’t cause them |
Pingback: Turning a Craptastic Run or Race Around: It’s possible, here’s one trick! |
Pingback: My Issues With ‘Fitness’ |
Pingback: Taper Troubles: Peaking right to run your best race |