do you guys warm up before your long runs? I just start first mile slower and speed up? a warm up seems kinda dumb bc long runs are at an easy pace. Am I missing something?
do you guys warm up before your long runs? I just start first mile slower and speed up? a warm up seems kinda dumb bc long runs are at an easy pace. Am I missing something?
Not all long runs are easy pace. Mine are actually usually the fastest run of the week, minus workouts.
I do my normal- swing out the legs, dynamic stretch through everything, couple squat jumps, etc.
Guess it depends on your goal race.
If you are training for college xc or something, I would say just ease into the run over the first few miles.
But if you are training for a marathon, and your long run is more like a simulation of your race, then I would practice your prerace routine, which may or may not include some jogging, drills, stretching, etc.
That changes over time with your health.
If your legs are fine, you just go run. Start slow and pick it up a bit.
Once you have some nagging injuries you may need to do a few things before the first step of your run.
I usually warm up the first two miles around 8:30/8:10 then work down to 7:30-7:00 sometimes even 6:50 pace. The last 2 miles are a cool down. Before I start I do drills, foam roll, and a couple strides. Long run is usually 12-15 miles
ya, I did 10 at a 7 min pace starting first mile at like 7:40 and I felt good
It made me realize sub 7 for the half marathon is well within what I can do lol
When younger i would just roll out and pop sub 60 10 milers a couple times a week ... Now I gotta ease into it and warm up
Not to hijack the thread, but what are some ways to warm up faster? When I'm not doing an easy run, my running usually goes something like this:
mile 1: at least 30 seconds slower than my desired pace no matter how much effort I make to move my legs faster
mile 2 or 3: hit target pace but it feels like my lungs are working way too hard, start thinking about quitting
mile 4+: pace feels doable, going even faster feels desirable because of endorphins
So yeah, that's 3 miles of my workout wasted trying to just feel normal
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