What do you do for warm up and cool down before and after races or workouts?

28

4:10

15-20 min jog- about 10min pace for the first 5 mins then down to mid 6's by the end

dynamic stretches

running drills

usually hit the bathroom at this point

change shoes

3x150 meter strides@ a little under race pace

jog/ stay lose for the next 5-10 minutes before the start

Race

15-20 minute warm down again at about 10 minute pace to start and back down to 7 min pace once my legs loosen up again

Light dynamic/ active release stretching

Foam Roll

18

4:08

Doesn't take me too much to get loose.

About 45 minutes before races:

Normally 10 minutes of easy running,

Light static stretching + Dynamic Drills

(for about 10-12 secs each)

1. Lightly pull knee to chest

2. A Skips

3. B Skips

4. Lightly pull foot back for quad stretch

5. Butt kicks

6. The 'Karaoke' R & L legs

7. Leg Swings (side to side + back to front)

8. light calf stretch

(this is just me.. because im weird) but I left I need to sit down for a little, maybe a 3-4 minutes to put on shoes and do light hamstring stretches or just massage my legs. I feel like I get tired during the warm-up and I have to sit for a second in addition to the time it takes for me to put on my shoes. I dont know why. It helps me though.

Then 3-4 100m strides then RACE TIME

For workouts I do the same thing except 15-20min w/u and no sitting.

Cool-downs post race and post workout are normally 10-20mins long with easy static stretching.

75

3:16

Nothing. Warm up/down is for puzzies....

21

4:04

20 minutes comfortable, I kind of just go by feel and don't know exactly what pace, my guess is I start at around 8 minutes/mile and end around 6:45

I usually start with some simple static stretches, toe touches, butterfly, then I do some dynamic. knee to chest, ankle grabs, walking lunges, straight leg kicks, high knees, butt kicks, then A skips, B skips followed by side shuffles and lateral high knees.

After this I put my spikes on and do 3-5 strides starting slow and building up, And I usually end with leg swings

18

4:10

Well, it varies a lot on the kind of race but for a 1500 I'll probably do dynamic stretching for a few mins, 15-20 mins of easy running working form like 8 min pace to 6:40ish, then some light drills (a&b skips, high knees, leg swings, etc). I'll do strides of around 80m at whatever pace I'll be running (or faster if it's over ~5k pace) until I feel like my HR is high enough for the race or workout to not shock my system much. Cool down varies from 2 miles to however much I want to do without my legs seizing up. I usually put on more mileage after races than most-more than 3 miles if I have time.

forgot to mention cool down, i usually just do some light stretching and then 20 minutes of jogging. It depends if im doubling or not though and how many miles I want to get in on the day, Ive done as much as 6 miles of cool down.

Typical warm-up:

3 miles jogg. dynamic stuff. 4 x 100 (100 jogg in between). ready.

Typical warm-down:

1 - 3 miles very easy running. A little bit streching if I feel I need it.

1500 PR low 3:50s.