What's a good warmup for a mile race?

I like to run a 'thon or so before a hard miler attempt.

Same way you warm up for a workout. If you've never done a distance running workout before, here's a good warm-up:

1: 10-15 minute jog.

2: Leg Swings, Stand against a wall and swing each leg front to back 15 times and side to side 15 times.

3: Mild stretching, nothing crazy. Maybe focus on muscles you can tell are tight.

4: Try some high knees and butt kick type stuff, or even just skipping and swinging your arms. Whatever helps you feel loose.

5: Do a few 50-100 meter strides a your goal mile pace.

1. Jog 1 mile (7-8 minutes)

2. Leg Swings, Arm Swings, Dynamic Stretching: 5 min

3. Drills: High Knees, Butt Kicks (but make sure it is in a running motion), Quick Feet (Maintain Running Form), Side Skips, High Skips. (10 minutes)

4. 2-3 mile progression: Start at Aerobic Threshold and Get all the way down to Marathon Pace (12-20 min)

5. 5 Striders w/ walk back

This should get you nice and warm.

Try this.. wrote:

1. Jog 1 mile (7-8 minutes)

2. Leg Swings, Arm Swings, Dynamic Stretching: 5 min

3. Drills: High Knees, Butt Kicks (but make sure it is in a running motion), Quick Feet (Maintain Running Form), Side Skips, High Skips. (10 minutes)

4. 2-3 mile progression: Start at Aerobic Threshold and Get all the way down to Marathon Pace (12-20 min)

5. 5 Striders w/ walk back

This should get you nice and warm.

You'd be bloody well knackered after all that lot - save it for the race

I love when English is used like that^

15-20 minutes jog

Warm-up drills

Very light stretch

Sprint drills

Extended run (2-3 minutes at tempo pace)

Put on spikes

Strides

Go

10-20 min. easy

4-6 strides

go to the bathroom

put on spikes

1 min. @ race pace

jog 1-2 laps

hard strides & jog until race

Bump

bump

30 minute slow AF jog than I do some strides each one getting longer, last one being 200m. Than I'm ready to go.

Most of these sound like you're compromising chance of running your best race

10-15 minute jog

some sprint drills/dynamic exercises

3-4x50m strides @ just under mile pace with a good recovery.

Walk around for 5-10 minutes keeping loose

Done, go race

wtf is all this shìt...jog 10-15 minutes, 3-4 strides and go

I'll share my 800, mile, and 3k/5k warmup. Would like to hear others' thoughts though

800 - 45 minutes before. jog half mile, dynamic stretches, easy mile. 2 minutes at threshold, 2x30s at 5k, 2x15s at mile, 4x100m at 800.

mile - 1 hour before. jog half mile, dynamics, easy mile. half mile at threshold, 2x30 at mile effort off 30s. wait 15 minutes, then jog a bit, spike up, and do strides

3k/5k - 45 minutes before. jog half mile, dynamics, easy 1.5. 5 minutes at steady to threshold, 4x30 at 5k off 30s.

I like most of these, and I've always felt fresh, but I feel like my 800 could be better since I can't respond to moves in the race even though I'm happy with my times. Maybe warmup an hour before instead of 45?

This is the one.