It seems the "standard" warm-up distance for a race is 2 miles. Does anyone do more than that? The reason I ask is today I did a workout in the Jack Daniels plan that was 1 hour easy, then 6 X 1200m at T pace with 1 min rests. I thought they'd be tired, but my legs felt better during the reps than they have when I would just do a normal workout with 2 mile warm-up. Is this a fluke or do some people benefit from a longer warm-up?
Like in so many other things ... It depends.
When I am in good shape and I want to run a fast time I prefer to warm up for 5000 meters total.
I have moved my warm up distance up as I've increased mileage. Used to do 2 but especially before races I find 20 min or 3 miles works better for me. Also depends on what my mileage is... If I'm above 80 a longer warm up usually give me a little more confidence before a workout the first 2 miles are always rough...
to answer your question, yes people warm up more than 2 miles. 2 miles is fine, but in college i would do 25 min, 3.5 miles or so. Occassionally I would do 4 miles. Some people do more than that too.
Our group always does a 3-mile warmup before Tuesday track workouts.
Also, most of us will do something similar before a shorter race. For example, typically jog the entire course for warmup before a 5k race... unless it is extremely hot out.
Yes. Suck on that democrat.
br0ski wrote:
to answer your question, yes people warm up more than 2 miles. 2 miles is fine, but in college i would do 25 min, 3.5 miles or so. Occassionally I would do 4 miles. Some people do more than that too.
Ha. I know people do. What I am looking for is the personal reasoning behind it or even the reasoning behind the 2 mile distance.
I do the same for 5k races also. I normally do a 3 mile warmup before workouts. Sometimes longer to get to a hill or whatever. I have done 5-6 miles before a short speed workout also. High school kids i have them do 20min which is 2-2.5 miles.
As others have said it depends on a variety of factors including mileage and the type of workout. I never warmup for less than 3 miles and have even had a few workouts where I've warmed up for ~6 miles. At 100+ mpw it takes a while for my legs to get to the point where I am able to run fast. The first few minutes are almost always painfully slow.
I do a 2.5 mile warm up last .5 being tempo pace for races and 3 miles last .5 being tempo for workouts
3mi warmup. I start with a jog and let my body dictate the pace.
I'm an amateur but one mile does the job, if not completely.
I've never heard of a 2 mile "standard" w/u. Often for races I'll do about a 12 minute jog (roughly 1.5 miles). Sometimes I'll go longer if the race is short and/or the temperatures are cold.
Even with a 2 mile w/u for a workout, the first hard rep isn't best. Hard to find the right balance of firing on all cylinders yet not tired by the effort to reach that point.
depend what you are warming up for? 800m race, tempo run, long run? for a 800 meter race , my warm-up routine takes 30-35 minutes.
I tend to do 3-4 laps of the track...
tx girl, do yourself a favor and go read joe rubio's middle distance training guide (can download it on running warehouse)
1/2 mile fk wrote:
depend what you are warming up for? 800m race, tempo run, long run? for a 800 meter race , my warm-up routine takes 30-35 minutes.
For me, I usually do 2 miles before races of 5K - 15K distance, as well as tempo runs and interval workouts. I don't do a formal warm-up for long runs (unless it asks for part of it to be marathon pace), but do start slower and pick it up if I feel good. I typically would do 1 mile before a half marathon until a few weeks ago when I did 2 before a half and ended up with a PR. Not that the extra mile caused the PR, but just saying. I'm definitely more distance-inclined. I've never had the desire to race an 800m, even in high school, but would need A LOT of warming up to do so.
Absolutely. My typical warmup includes 24-32 mins of running. 2 miles seems a bit short to me. Go to any college xc meet and you see guys warming up with as much as 30 minutes of running.
txRUNNERgirl wrote:
It seems the "standard" warm-up distance for a race is 2 miles. Does anyone do more than that? The reason I ask is today I did a workout in the Jack Daniels plan that was 1 hour easy, then 6 X 1200m at T pace with 1 min rests. I thought they'd be tired, but my legs felt better during the reps than they have when I would just do a normal workout with 2 mile warm-up. Is this a fluke or do some people benefit from a longer warm-up?
I have a friend who does a warm-up run of 45-60 minutes before an 800m race whereas I don't run more than 25 minutes.