My warm-up: mile at shake out pace.
Mile cool down after. No strides, no drills.
My warm-up: mile at shake out pace.
Mile cool down after. No strides, no drills.
Two miles easy run before a race, some strides. Then to the start line. Stay away from the stretchers and drill masters. Time wasters.
After the race (10K or under), run a warm down of another one to two miles.
LastChanceRunner wrote:
Two miles easy run before a race, some strides. Then to the start line. Stay away from the stretchers and drill masters. Time wasters.
After the race (10K or under), run a warm down of another one to two miles.
"Time wasters"??? You've just run two slow miles before & then again after your race! 4 miles! Over 30 minutes, for what? Go to ANY track meet, especially an elite meet & what are they ALL doing?? Plyos/drills, that's what. Dynamic stretching.
(1)
https://www.youtube.com/watch?v=QU_1uApC7kw
The Ethiopians live to beat the Kenyans. If Woldemar Kostre felt he could win by doing zero drills or miles of jogging, don't you think he'd do it?
The 3 part Youtube series "Asafa Prepares for Sprinting" starts with a comment, "Because we don't want to run 10.5" (for a guy that ran 9.72). That's why you do proper warmups.
(2) There is published research showing that warmups yield performance improvements AND that dynamic warmups work better than static stretching. Some of this research is based on soccer teams, where obsessions about drills or the lack thereof don't apply.
(3) One reason to do drills like the Ethiopians is that that's how you do a dynamic warmup. The only thing a distance runner really needs is to get the leg muscles warm (because starting up on cold muscles produces more lactate/H+), and that's what you do NOT get from wall stretches and no dynamic warmup.
[quote]Alberto Salazar wrote (but not on LRC):
Distance coaches are lazy. They're afraid to try anything new because they don't want to be blamed if something goes wrong. But same old, same old gives the same old results.
I still see many ball sports doing lots of stretching--15 years after science showed that to be worthless. I see sprint coaches (and distance coaches) doing tons of drills--but they don't have any sleds. I see runners who took up the sport later in life doing 4 mile warmups for a 10K race, which doesn't do much of anything except use up glycogen. I still see all of them wasting time and energy on core, which has no scientific basis at all.
They ALL should grow up if they care about performance.
Again please read you will that Salazar is mistaken about static stretching when followed by explosive work like drills.
runnerwhoprofesses wrote:
My warm-up: mile at shake out pace.
Mile cool down after. No strides, no drills.
Please list your PRs.
Certainly Not Skuj wrote:
runnerwhoprofesses wrote:My warm-up: mile at shake out pace.
Mile cool down after. No strides, no drills.
Please list your PRs.
... along with any NCAA titles won.
Drills, strides, and dynamic stetching are probably more important than a two mile jog. They help work the muscles that you will actually be using while running race pace. I still like a 10-20 minute jog though depending on the weather and time I got.
My warmup routine.
10-20 min jog last .25 at tempo
5-10 mins of dynamic stretches
Use restroom/ change shoes
5-10 mins of drills and strides
Race
5-10 min cooldown jog/ 3-5 light strides
For me dynamic stretching = touching my toes/feet to apply socks, lifting legs to put on shorts, and walking to closet to retrieve trainers
Drills are a waste of time...just run
Over the years I've drastically changed what I do for a warmup. I used to jog, stretch, do strides, the jog a little more. Nowadays for a 5K I usually jog the course, timing it to finish about 10 minutes before the start. For a longer race, I jog a little but less. It seems to go better with no stretching, no strides, and no drills.
milethon wrote:
Drills, strides, and dynamic stetching are probably more important than a two mile jog. They help work the muscles that you will actually be using while running race pace. I still like a 10-20 minute jog though depending on the weather and time I got.
My warmup routine.
10-20 min jog last .25 at tempo
5-10 mins of dynamic stretches
Use restroom/ change shoes
5-10 mins of drills and strides
Race
5-10 min cooldown jog/ 3-5 light strides
What’s the point of warming up in trainers and racing in flats? Would it really kill you to jog 15 minutes in your flats before the race?
I only ever wear flats so maybe I’m biased. But it seems silly to bring extra shoes to a race.
Joogly Hobbler wrote:
milethon wrote:
Drills, strides, and dynamic stetching are probably more important than a two mile jog. They help work the muscles that you will actually be using while running race pace. I still like a 10-20 minute jog though depending on the weather and time I got.
My warmup routine.
10-20 min jog last .25 at tempo
5-10 mins of dynamic stretches
Use restroom/ change shoes
5-10 mins of drills and strides
Race
5-10 min cooldown jog/ 3-5 light strides
What’s the point of warming up in trainers and racing in flats? Would it really kill you to jog 15 minutes in your flats before the race?
I only ever wear flats so maybe I’m biased. But it seems silly to bring extra shoes to a race.
I warm up in racing flats, cool down in training shoes.
Did you see Roy Moore there?
Limey UK Runner wrote:
Mo Farah spent over an hour warming up for the 10000m at London 2012.
BS
Warming up is useful. A progressive warm up is even better.
But drills are a waste of time (physically at least - if you're a High School coach trying to herd 30 kids to the start line, keeping them in check with a long warm up and drills routine probably makes sense)
"As a conclusion, including running drills in a 15-week interval running training seems not to be an efficient procedure to improve parameters related to mechanical load and performance."
This
bump
iassumeyouare wrote:
I assume you're one of those people that stay in the car with the heat on until race start time?
British soccer legend George Best used to say that his warmup was to sit on a radiator and have a smoke.
It’s now 2018. Could somebody please explain to me what this ancient relic called twerking means?