Do you have one?
Other than the standard 20min. jog+strides which isn't working for me anymore. I feel flat & full of lactate. I've notced in bailed workouts if I take a full recovery I can come back and hit the times with some comfort(e.g. quit a 4mile s.s. at 2mile in 11:00 but after 10min.rec I hit 10:36 for 2mile without struggling). Considering doing a hard(5k race pace) 2km before my next s.s. or race. Maybe this opens ther airway & gets the lactate flowing better than just strides?
I like how you use abbreviations (for example "s.s.") with out letting us know what you mean by s.s. I assume it means steady state, but some may assume stupid sh#t.
best warm up for me is 1 mile steady run and 5 minutes gentle stretching of legs to warm up muscles and prepare mind and body for tough workout to follow. Always 5 mins jog warm down after.
I have found the best warmup for races and workouts to be as follows:
800 easy
skipping drills about 100m to get your heart rate up
800 easy again with some more specific form drills(A skips) to continue getting your heart rate moving
800 at about fastish run pace (about 30 seconds faster per mile than regular/lsd pace)
very form specific drills(high knees, butt kickers. the butt kickers dont go behind you and make you kick the back of your butt, instead your foot coming beneath your butt and about 1 inch from contact with your butt)
800 at LT pace (tempo pace)
4x60m accelerations- 1st 80%, 2nd 85, 3rd 90, 4th 95
you should be good and warmed up at this point. If you have extra time to kill, jog around and do some more strides.
I ran 9:21 for 3200 after this warmup, as well as 4:22 and 15:50 for xc 5k, and I am sold. It gets your legs warmed up, puts you through the full range of motion and doesnt waste your time with stretching which does nothing.
Depends on the race
how many wrote:
Depends on the race
yeah usually i notice with most runners.... the shorter the race the longer your warm up will be.
specifically 5k-10k races & workouts...& thanks.
to joey44H -That would be super sh#t not stupid sh#t if it was 4miles long.....you should know this since you've obivously got it for brains!
Beer
Nap
Subway Club
Nap
B******
Nap
Run race
what's always worked for me for 5-10k races is a straight 15 minute run building from a jog to almost race pace. Then it's a matter of staying loose (strides, stretch, etc) until race time.
I ran for Wisconsin. 25 min warm up. Slow. In cross country, MAYBE to the 5k mark. Then a few strides. Spikes on, bathroom, then a few more strides. To the line. Ready
The two main events I do during track season include the 15 and 8.
Whichever event I do first, I do the following:
20min warm up
bathroom
hip swings
light light stretching
light fartlek for about 3-5minutes
go get spikes
enter the track infield or side of the track
put on spikes
strides
shake out legs while walking around for the race to start
20 mins half-hour easy bike (ideal to bike to the race), legs shakeout, bicycle on the ground, bit of very light stretching, cupla strides, cupla of to race-pace revs, WC break any time applicable... ready...
?? wrote:
Do you have one?
Other than the standard 20min. jog+strides which isn't working for me anymore. I feel flat & full of lactate. I've notced in bailed workouts if I take a full recovery I can come back and hit the times with some comfort(e.g. quit a 4mile s.s. at 2mile in 11:00 but after 10min.rec I hit 10:36 for 2mile without struggling). Considering doing a hard(5k race pace) 2km before my next s.s. or race. Maybe this opens ther airway & gets the lactate flowing better than just strides?
Did anyone else get a headache trying to read that?
?? wrote:
Considering doing a hard(5k race pace) 2km before my next s.s. or race. Maybe this opens ther airway & gets the lactate flowing better than just strides?
Probably not a good idea to go this far as it will more likely tire you out. You should, however, run for about 3 min. or so at LT pace or a little quicker about 15 min. before the race. Opens up the capillaries and gets your body ready to run fast. Then do a few strides before the race and you're ready to go.
I also like the progressive pace warm up. I used to do the 20 minute jog plus drills and strides but now I do:
1. 10 minutes progressive (I jog for 2 minutes and then increase the pace every 2 minutes until I reach threshold between 8 minutes and 9 1/2 minutes. I then accelerate to a hard effort for the final :30)
2. A few short drills and leg swings (only enough to check on range of motion).
3. 2 x :30 at race effort
4. 2 - 4 x 80 - 100m accelerations or fast strides in racing shoes (do these every few minutes until 2 minutes before start).
Yes, I got a headache & I wrote it. Should have stopped at "do you have one?"
.....so do you? Has it changed as you've gotten older?
xc warmup is:
walk first mile of course w/ team
2 miles moderate run (last 2.1 of course usually takes about 14-15 min)
light stretching/stay off feet
switch into spikes
remove warmups/switch into uniform
quick stretch
head to the line
speed drills/leg swings
stay loose/shake legs out
run-out
run back
crouch down
gun goes
RACE!!!
Through trial and error I have found that this is what works best for me:
1. 30 minutes before race check in and get spikes ready to be put on and put stickers on uniform. I do this 30 minutes before race so I don't end up scrambling 5 minutes before gun goes off.
2. 23-25 minutes before race do an easy 11-12 minute jog. Acording to Jack Daniels it takes about 10 minutes to get your legs warm so I do a little more than 10 just to make sure. If it is very hot I will do only 10.
3. 10-15 minutes before race change socks and put on spikes that are set out.
4. 2-10 minutes before race do 2 to 6 strides depending on distance and do a few drills.
5. 1 minute before the race I do a sprinters jump and shake legs out. Try to keep heart rate up before gun.
I dont stretch anymore and longer warm-ups seem to be too much. Daniels recomends doing a hard 600 meters 10 minutes before but I haven't had enough of a low key meet to try that yet.
What is it with people digging up threads that are 6+ months old?
Jack Daniels' suggests doing what you suggested. A hard sustained run that finishes about 10 minutes before your race. I think 2K might be a bit long but 2X2or 3 minutes with equal reovery would do the trick. See below.
Warm up aggressively before races: "What I usually see is a lot of easy running and a lot of short sprints. I would have my runners do those things, but also a 2- or 3-minute run at a good clip, around threshold pace, finishing 10 minutes before the start. First, there's some evidence that if, during your warm-up, you increase your lactate levels a little bit, that has the effect of releasing stored energy. Second, the harder warm-up keeps you from going out too fast."