I start out jogging light, super slow, for two laps, then over the next 4 laps I go as I feel and gradually pick it up, until I run a nice brisk 150.
Then I get to stretching, some plyo's...then back to some jogging and strides...then, I'm ready to go, and the work out.
Okay, here is the weird thing, for running anything like a 15 or 20 miler, I never feel both warmed up and in rhythm / in sync until about 6 miles in. (Anyone else this slow of a "warmer upper" for long runs?
|Running in the Rain|
For long run/easy- Some leg swings, trunk twist, arm circles, crack my back (weird habit before I run) a few A and B skips and I am off. All in all takes about an extra 5-10 mins.
Track workout- 15 min run starting at 8-9 minute pace getting down to 6:30 pace for the last half mile or so. Do all kinds of dynamic stuff and Drills. takes about 35-45 mins till I actually start my first interval.
Races- Same as track workouts but I usually mis-time it(at least for track races)and end up jogging around and doing extra strides for like 20 minutes
I never warm up for long runs - just start out very easy and start picking the pace up as I feel ready. How far out that can be will vary quite a bit depending on what I've done in the last couple of days.