How Should I Warm up for an 800m Race?

I read an article about a rodeo cowboy who would slap himself very hard upside the head before a ride, in order to fully sharpen his focus.

I like the idea of the 300, although a lot of kids might be intimidated by that long of a warmup rep.

This year we've experimented with doing the 200s well in advance of the race--as long as 30 minutes--and then continuing drills and strides until race time. Often you're in a situation where you're held in a bullpen for a while, and they have felt good getting the 200s out of the way and then staying loose with drills and strides.

Interesting article in the current Journal of Strength and Conditioning Research on the efficacy of doing 4x4RM back squats as part of a sprinter's warmup (for short sprints). Does not sound intelligent--unless you've done that sort of thing before, and then you know how well a set of squats works for potentiating sprints (or plyometrics). That's essentially what the tempo warmup does or my 800 runners (and sprinters). The 200s load their legs up just enough that when it's time to drop the hammer at the start of the 800, they are really ready.

I do two warmups. 45min before race jog easy 15-20min. Stretch for a bit. Bathroom. Drink some water. By now am cooled down. #2 another 10min at easy running pace-tempo pace. Then 4-5 X 80-100m accelerations finishing at faster than 800m pace. Take off sweats, put on spikes and then another couple accelerations and am good to go. Agree that you need to put some stress on the body prior to a 800-1500m race as the pace is hard from the gun. Not the same effort as 5km-10kms.

'I like to have my kids run 1x300m just slightly slower than race pace about 10-12 min before the race. Worked for me, and works for them.'

I understand your point about the 2nd interval being easier, but that's for training where in reality the warm up is often not done properly, plus you are also not keyed up like for a race.

In a race most kids (& a lot of seniors) set off too quick anyway

If you still don't agree, perhaps you should pass on your advice to some elite athletes, becasue I've never seen any of them doing this

Perhaps it does not work for them?

ukathleticscoach wrote:

'2x200R, then a couple of 40s.'

They are leaving the race in the warm up. Reps before a race! and you shouldn't be doing anything 'very hard'

Depends on the pace, and the athlete, and the day.

If you're pounding with adrenalin and jumping all over the place, you may need less; but if you aren't feeling 'up' then a decent warmup with a bit of effort can help get the body ready. 2x200 at 1500/3000 pace would be fine; 800 pace would be tiring. Peter Coe used to recommend a slightly longer effort to warm up the aerobic system.

(And then there's wellnow who will no doubt chime in shortly...a hard warmup works for him...)

It can be useful to get ready to hit the right pace. A couple of young (non-elite) guys in my club were trying for a 1500 PB a couple of weeks ago, so I did 3-4 progressive strides with one of them over 100m in the warmup - 18, 17, 16, 15. After the 16 we said "that's the feeling you want on the first lap". He hit that pace and PR'd. The other one went off way too fast and blew up horribly.

On the other hand, in a busy meeting there isn't usually space on the track for anything other than 60-80m strides...

'Peter Coe used to recommend a slightly longer effort to warm up the aerobic system.'

He probably did, but he didn't do 2 x 200m before a race

Nice try UK. I do work with elite athletes and was one myself.Is El Guerrouj elite enough for you? He warmed up in that fashion.

But lets not bicker-just debate. Simply try it with some athlete who complains about not feeling "just right" in a race, having done your traditional warm up.

Here are a couple more examples that worked although I do not reccommend!

Twice in my career I arrived at a race late and had as little as 10 min. In both cases I frantically ran about 1200m in 3:45 and prob did 1 hard stride. In both cases I ran surprisingly well-3:50 when my pr was 3:47.

No offence but I've never heard of you

Are you saying you worked with El G, or that he warmed up by doing 2 x 200m before a race?

If I had worked with El G I would be selling this training info rather than discussing it on here! I read somewhere that he warmed up with longer intervals rather than standard strides. If I can find it I will post the reference. Its possible I am not remembering correctly, or that it was someone else, but I am pretty sure.

I agree with you another canuck and disagree with ukathleticscoach

And my warm ups are even more intense than what you would reccomend.

If I want to run 1500m flat out, I need to run 400m almost flat out 10 minutes before, and that itself requires quite a warm up. I don't do many 800's though.

When I was young, my races were slow and painful, because I didn't know how to warm up. With more experience, I have become much bolder and the results speak for themselves.

captainrobbo wrote:

(And then there's wellnow who will no doubt chime in shortly...a hard warmup works for him...)

It looks much harder than it is

Thanks for all the great advice, but I have another question:

When should my last hard workout be for my peak 800 race(s) this Friday 28th (prelims) and Saturday 29th (finals)? FYI Today’s workout (Monday) is yet to be completed so it’s open for change

I don’t want to back off from the intensity too much, and become sloppy, but I also want to be fresh for the final race(s). So, when (and what type) should this last hard workout look like for me as a 1:58 guy? Then what kind of other workouts should I do leading right up to the race(s)?

thanks

Listen, I'm looking for 2x200 at mile pace, not at 800 pace. That's just not that hard for a well-trained athlete running his first race of the day. For multiple races, there's no need for such a warmup before the second race--you've already warmed up and are ready to go again after a series of drills and strides.

The bottome line is that that approach does work.

I know a sub-9:00 3200 runner with a 1600 PR of under 4:15 who does 3:00 at t-pace before every race rather than the 200s. He swears by it--and it works very well for him at those distances. I don't know whether he's done that for an 800.

How do you explain that elite sprinters warm up at an incredibly intense tempo for an hour or so before a race?

ukathleticscoach wrote:

They are leaving the race in the warm up. Reps before a race! and you shouldn't be doing anything 'very hard'

Wrong and wrong.

Just stand around and yawn alot.

Jog however long you need to to get the blood flowing. This time varies by the individual and environment, but its not hard to figure out if you train every day. For me, its usually 20ish minutes. A thorough stretch is necessary. Keep loose.

Shortly before your race, about 5-10 minutes out, do a couple strides or a brief tempo-pace for a minute or so. You need to get your heart rate as close to the race-level without putting a significant strain on your system. If you don't do this successfully, the first lap of the race will be part of your warmup. Just think of doing 8x200m repeats. How do you feel on the first one compared to the third? Just make sure you minimize explosive moves. You can only blow so much ATP before you're out, and since the 800 is an extended sprint, save some for the race. Which brings me to the final point

Drills are a waste. The time for training is over; its race day. Drills work by targeting strain on specific muscle groups so that they respond to the stress in the future. Future as in days or weeks later. Doing them before a race will only serve to stress your muscles at the worst possible time.

800s are won by steps. Dont lose one because you wanted to dance on the infield

I would recommend a pyramid workout of the flat bench dumbell press. For a relative weakling like yourself I would recommend the following: 60x10, 75x8, 80x6, 75x10. Then you should go evacuate your bowels, take two shots of whiskey, and wrestle a grizzly. This should get you to race form.

Good Luck.

Run about 2/3 of a mile.

Hang out.

stride just before it's time to go to the line.

Spit on the ground at your opponents feet.

Punch the first huy who cuts you off in the back real hard.

you will be successfull.

you are welcome.

Take a dump just before the race about 50 meters from the runners - in plain view, but partially in the woods.

this works everytime.