my team mates think i am crazy because i do 4 mile warmup jogs

Progressive sprint to near top speed 100m x 3-5...build speed over 100m to near top speed. .top speed no more than 10-20m'

The drills are good but I would not run flat out even for 30m as part of a warm up. What is the point of going faster in the warm up than you are going to do at any point in the race

Doing as slow jog will do the job though as the main intention is to warm the muscles

Sprint is to stimulate the cns and act as a dynamic stretch.

Alan

^^^ Yes. Thank you. Also, please tell me you do drills and appropriate stretching before/after your 4 mile warmup.

I am right there with you. The key, as I'm sure you've experienced, is to go plenty slow for the vast majority of it. I've found that I will naturally speed up towards the end of the warm-up. In fact, I'd say that I am more in control of when I decided to start pushing the pace at the end of the warm-up and with much less effort, building to a fast tempo pace. Follow-up with 3-5 x 30 second striders afterward have worked well too.

I recently started doing precisely this, but mainly because I am old and slow. Typically it is a 33min jog but the first mile is usually 9min. It's as if the first mile doesn't really count, but it counts hugely in reality. The the next 3 miles are typically low 8min, hi 7min, mid 7min. At 2 miles I often ask myself "am I warmed up yet?" and the answer is just NO WAY. I do 50m strides right after. (Also I do no cooldown running but that's another matter.)

RightThereWithYou wrote:

I am right there with you. The key, as I'm sure you've experienced, is to go plenty slow for the vast majority of it. I've found that I will naturally speed up towards the end of the warm-up. In fact, I'd say that I am more in control of when I decided to start pushing the pace at the end of the warm-up and with much less effort, building to a fast tempo pace. Follow-up with 3-5 x 30 second striders afterward have worked well too.

Enlighten us wrote:

dial it up wrote:

You obviously don't know the purpose of the warm up.

In your opinion, what is the purpose of the warm up? (And please explain where this person's desire to do 4ml in a warmup is "obviously" wrong.)

Thanks.

Has nothing to do with my opinion. There is one factual purpose of the warm up(btw warm up is two words). That purpose is to prepare the body to complete the workout. In no circumstances MUST one jog four miles to be warmed up. Sure some jogging is a good start to a proper warm up, but it is a small part of it.

dial it up wrote:

Enlighten us wrote:

In your opinion, what is the purpose of the warm up? (And please explain where this person's desire to do 4ml in a warmup is "obviously" wrong.)

Thanks.

Has nothing to do with my opinion. There is one factual purpose of the warm up(btw warm up is two words). That purpose is to prepare the body to complete the workout. In no circumstances MUST one jog four miles to be warmed up. Sure some jogging is a good start to a proper warm up, but it is a small part of it.

I would argue that it is the largest part of it. Isn't work out also two words?

Work Out wrote:

dial it up wrote:

Has nothing to do with my opinion. There is one factual purpose of the warm up(btw warm up is two words). That purpose is to prepare the body to complete the workout. In no circumstances MUST one jog four miles to be warmed up. Sure some jogging is a good start to a proper warm up, but it is a small part of it.

I would argue that it is the largest part of it. Isn't work out also two words?

Not when used as a noun, nice try though bud.

Some of my best races were after a long warm up. Warm up is the key wording here.

There is no set mileage for proper warm up for an individual.

In the beginning fo my racing I would never warm up, for fear I wouldn't be able to finish the race due to using up all of my energy (silly thinking now).

Over time, I figured out that the warm up does what it is suppose to do given

the chance, to warm up.

Doing so before prepares you body to head off and race a 10 miler with an opener sub five minute first mile. Continue on to back it up with a second mile without blowing up the rest of the race.

After all it's all about you, doing your best in a competition. Who cares if it takes ten minutes to warm up ( that alone tells me the person is a rookie and filled with uncontained adrenaline. Too nervous to warm up properly).

I would wear layers of clothing to warm up my muscles. When I stood on the starting line, I had a sweat, a light one going. I would be ready. My heart would be able to handle the burst of the blasting the first mile or so off the starting line.

runningart2004 wrote:

Sprint is to stimulate the cns and act as a dynamic stretch.

Alan

You can stimulate your body by doing dynamic drills - if done right - without leaving the performance behind on the warm up or risk doing a harmsting in the warm up.

When I was 16 I lived exactly 4 miles from the track. I had to jog there to get to workouts although I would have rather been driven but I dropped from a 4:30 to a 4:15 1500 that year. The long warmups certainly didn't hurt. Usually bummed a ride home with somebody though.