Warmup before racing a 5k????

Not sure where this guy is coming from, but a 4 mile warm-up for a first time 5Ker (never??) is a bit odd. It would be like thumb-wrestling yourself for 30 minutes to get ready to play nintendo64. Sure, you might crack your knuckles and stretch those fingers... but you really only need to do that which adequately prepares you... No need to overdo it.

The fact that you're asking suggests that 4m is a bit much for you. Certainly, there are marathoners who will do 4 as a warm-up, but they also see the race as a glorified workout for their "real" event. Someone can correct me if I am wrong, but I doubt there are very few true 5Kers that would do that much beforehand. I would suggest doing 10-15min (enough to start to sweat a little), and a few strides and whatever else you want to do (most stretch, but I know this isn't our strong point). Remember, you will do your job of "pushing" him the best by beating him.

Afterwards, make sure that you challenge him to game of Mario Kart (loser buys pizza) so he can perhaps return the favor of "pushing" you.

I've done as much as 3 miles for a warm-up, but anything more, and you're tiring yourself out. If it's miles you're trying to log, add it to the cool down not the warm-up.

~MP

Thanks JEH. Yeah I think I'll take your advice and maybe do a 2 mile warmup. Did you guess that I used to be an avid mario kart 64 player due to my screenname, or was that just kind of a random comment? I used to have quite a callous on my thumb back in the day, lol.

It'd take quite a feat to push me in MK64 if I don't say so myself *grins*, albeit I have only set 5 PR's in it since 1998 (I was obsessed, believe me).

Come now... random comment?? Could you really think that?

Perhaps I shall kick you around in Kart sometime just for kicks (and my free pizza)... but I am sure you are pretty good (smile).

lol...you just keep telling yourself that

An 8 kilometre maybe a perfect warmup if it slow enough. Wear track pants to keep warm. What ever gets your body going with little energy waste. Remember though, if your longest run before the 5k is only 12k then think 8k could be too long-a-warm-up as your endurance will be tested. Its all trial and error really. Stride-outs are useful if youre pushed for time.

This is my worst post.

I do think a 4M warmup is too much for anyone trying to race a 5K. If it was just a long workout or something then the 4M might be OK. What I think is more strange than that is getting someone that has never run a 5K before to try and push you during a 5K win? No offense but you wouldn't be my first choice. Good luck.

About 30-40 min before the race (depending on logistics, bathroom needs, etc.), begin 8-12 mintues of slow jogging with warmups on. Even if it's warm, wear a t-shirt and tights. 1 to 1.5 miles is PLENTY. I would definitely not do more. Then chill out and stretch for 10-15 minutes, keeping warm.

In the final 10 minutes before the gun, make sure you're done with bathroom and to the line. Take off your warmups, put on your racing flats (if you're using them; if it's your first 5k, you're probably not), do about 3-4 strides and you should be ready to go.

I'm guessing you'll be joining some other distinguished LetsRun alumni after this race: Your PR will be a certain time, but not under 14 minutes.

Tiring yourself out after 3 miles? Hardly. I think people underestimate the neccessity of a good warmup out of fear of 'tiring themselves out'. I know many guys that have warmed up, raced, warmed down, warmed back up, and raced again and run close to personal bests in both races, going all out in both. Personally, I have had some of my best performances on a double after an all out race earlier. If that doesn't tire me out enough to affect my performance then I don't think a 4 or 5 mile jog will.

Although I've never run a 5k before, we do our weekly workouts with the same running club, and seem to do a good job pushing each other there. I'm sure I wouldn't be your first choice, assuming you have no problem cracking 16 minutes, but considering he's not a national class runner, just someone who wants to break 16, he asked me if I'd run with him--no one else broke 18 last weekend I don't believe, or at least not by much. I'm not really sure about how hard to go out, I think even splits would be a good idea. I ran a 4:34 1600 this summer (on a lonely track at 9 PM) and a 28:24 8k the other weekend in my first cross country race, so I hope I'm able to maintain a decent pace.

When I did my 1600M time trial I did one warmup lap and when I did my 8k I did about a mile and a half, at least 40 minutes before the race started. Those distances seemed sufficient, so I'm thinking 4 miles would be a bit much.

What up?? Ask all these questions, and then not come back to say how it all turned out?

5Ks are tough, and just because you have the wheels to turn a 4:36 in the summer, doesn't mean you can hang on to a good pace in a 5... especially when you are so new. So, my guess is that you probably just barely broke 18min... like 17:54 or somethin' like that. It's a start. Keep running, and that time will come down... fo sure.

actually he did quite well--check out the runnersworld message boards.

Runnersworld message boards? Guess we see where his allegiance lies. Hmff. He probably has a hankering for Kris, the UNCrunnergirl.

My advice to Kartelite... meet girls via other means than the internet.

Good to see he was able to "push" the other guy without being so pushed himself. Next time, though, forget that finishing with the guy BS (unless he is a good friend and this is basically a "training" race).

I will translate for you... When he says, "you want to just finish together?" what he really meant to say (convenienetly leaving out some important info) is "If I felt good, there is no way I'd be asking (I'd be leaving your ass), but I'm tired and don't think I can hang. Since I don't want to lose to someone running their first 5K, do you want to finish together?"

I just thought I should let you know since I didn't see that tid-bit on the RW boards.

Isn?t this the same kid who was asking for advice a couple of months ago about walking on the William and Mary XC team? Whatever happened with that? A 4:36 solo effort for a neophyte shows that you?ve got some talent (especially with a puny 400m warmup!) I hope the coach gave you a shot.

Dang! Looks like Kartelite has some soul searching to do.

Is it Letsrun and make the team and get the girls, or is it Runnersworld and holding hands with your competitors across the finish line and discussing it with Suzy the internet honey afterwards?