I'm getting back into track racing, 400 meters to mile range, as I'm pushing middle-age. I ran pretty seriously in HS and college and less seriously since, but I don't have a comfortable handle on the correct warm-up for middle distance races and interval work-outs. I have been jogging a mile-ish, stretching, and then doing a few 50 meter strides. What do you all recommend?
Looks like your post is getting a little buried so I thought I'd give you a reply. I would also suggest some different types of running. ONe that I like is running sideways with the feet alternating in front and behind and throwing in a highstep with the knee across the front of your body. If you understand what I'm saying nod your head. This stretches out your hip flexors and gets your legs primed from all angles. You can do it to both sides so on one side the right leg highsteps, left leg on the other side. Be really sure to stretch out your hamstring--that seems to be a common injury from speedwork on track. Be sure too that you've put in the distance and hardened your body for the stress fast track running can bring. The work on the road and trail helps the time on the track.
I don't know where you live but the best option might be finding a track club where the team warmup forces you to get limber before intervals. Having training partners also sometimes results in dramatically improved times. Keep in mind I said "track club" not distance club. Warming up for 400m workouts is much different than warming up for 10K workouts, as you obviously know.
Thanks for the advice, fellas. Much appreciated. Hopefully I'll keep from pulling my rapidly aging tendons!
middle-aged middle distance,before you do any drillls like the one described, called carioca or x over a staple of NFL players, do some light jogging and dynamic flexibility instead of satic stretching. Dynamic flex is stuff like lunge walk,big step chest and chin up, lead knee over front foot trailing leg at full extension knee close to track,how close depends on your flexibility. Buy a tape from Gambetta or Seagrave(they coach sprinters but the fundamentals of warm-up are universal.) Good warm-ups progress from slow to fast with a gradual tempo. dynamic flex prepares for speed drills,high knees, butt kicks etc. Good Luck
I need more slow warm up in mid 30s than I did in HS and college. I suggest minimum 10 better 15-30 min easy running before strides and drills (let alone intervals themselves). I know this can lengthen workout but I've found it much easier to strain muscles and joints after laying off regular interval work in late 20s and early 30s.