There is not one training methodology that works for everyone, there is also not one warm-up methodology that works for everyone. How about everyone just acknowledge that and leave it there?
There is not one training methodology that works for everyone, there is also not one warm-up methodology that works for everyone. How about everyone just acknowledge that and leave it there?
Then there's the dummies that run AFTER the race.
in HS my coach actually had everyone on the team do a 400m warmup and then "sit tight and save energy".
coach d wrote:
Here is an article where Salazar says to do 4-6 150 meter strides (and not after 3 miles), and that's to warm up for sprints, not distance:
http://running.competitor.com/2012/08/training/five-lessons-learned-from-alberto-salazar_57069/5
Man, I wish the opening paragraph of this article were true for the track I go to. I only see mom walkers and phone talkers, in every lane, sometimes with kids in tow. Never anyone doing traditional track workouts. They look at me weirdly when I come bounding or butt-kicking at them in the opposite direction during my w/up.
Tis true. I do cringe when I see athletes jumping vertically and releasing that much energy on the starting line. I'll pull my runner from their next race and put them in their least favorite distance if they don't win the race they do this in. Seems effective enough. Make a distance guy run with the sprinters or a sprinter run a 2 mile and you've got their and their teammates attention for all time. Did find an awesome miler that way who was a lazy sprinter. Surprised us both.
coach deez nuts wrote:
There is not one training methodology that works for everyone, there is also not one warm-up methodology that works for everyone. How about everyone just acknowledge that and leave it there?
This is for sure a troll thread, but I'm a sucker so I'll bite.
I ran the half mile, mile, 1500 and mile relay in high school & college. I did not warm up much the first year or two, out of ignorance. I'd get about 300 meters into a mile race, and I'd crash hard. You keep going anyway, 'cause you are in a race! But I'd feel exhausted and I'd watch people pull away from me. With about 600 to go, I'd feel "warmed up" and I'd do what I could.
Ultimately, I'd do 2 miles super slow, and 4 - 5 strides of about 80 meters, with the last one at race pace. You have to tell your heart and muscles what you intend to do! If you are properly trained, warming up does not use up too much energy.
These days, in my 50s, even on an 8.5 mile hard run, I'll start slowish and finally get my engine fully revved about halfway in. But that's just me.
idiots cmon wrote:
It's just stupid. Don't they know they're wasting all their energy and stored carbs? If they'd just save that for the race they'd run so much faster.
First and foremost, everyone is different. A warm-up of some design is recommended for everyone to, at least, to help prevent injury. Anything from static stretching, e.g., Achilles Stretch, to some jogging and sprints to warm up the major muscle groups.
Personally, I think most warm-up routines are overdone and energy wasteful. For me, some minor static and dynamic stretching is plenty. I do it only for injury prevention. I don't want to warm up my muscles. When the gun goes off, a nice shot of adrenaline and some fast pace running will do fine for me in less than a minute.
I always run better when I do an adequate warm-up (2 miles or so of moderate running with some strides) fairly close to race time. Your muscles are warmed up and you blood is flowing.
In longer races like a half or marathon, you CAN use the first few miles as a sort of warmup if you want, but if you're going for a PR I'd recommend doing warmup before the race.
Yes, for a marathon this can complicate things because the more running you do, the quicker your glycogen is depleted. But if you are eating some gels before the race you'll be fine.
This seems like a trolling post, but whatever...
As a rule of thumb, the longer the race the shorter the warmup.
I would start my warmup one hour before an 800mt race and include jogging, active stretching, skips and strides of increasing length. Experience showed me that without proper warmup, I will lose 1-2 seconds on the first 200mt, and in a 800mt race this is a big deal.
From the half-marathon upwards, I don't bother. I know I will go out too fast anyway, and will have plenty of time to warmup in the first couple of miles.
This works for me. Everybody is different, but I don't think anybody should be concerned about stored carbs for distances shorter than a marathon.
Celine Donnie wrote:
Some people especially when you get older require more warmup than others. If a robber stole my wallet, I would not be able to chase him. My ankles can no longer handle running fast without a proper warmup.
+ 1. The first two miles of my runs are a painfully slow shuffle. Then the joints and muscles loosen up and I actually start to feel like I'm running. Thus I run 2 miles before my races so that when the gun fires, I have a chance of running somewhat normally. Otherwise, I'd be 2/3 of the way through a 5k before I really started moving.
I need to run at least 3 miles before any race just to empty my gut.
Since I turned 50 (20 years ago) it takes 4-5 miles to feel loose.
My last 10K of a marathon is usually faster than the first 10K.
An interesting observation: Last July, the day before the Wharf to Wharf, I saw two of the elite Kenyans running an 11 minute mile pace in Nisene Marks Park.
you are both jokes wrote:
no strained hip flexors..... wrote:Wait until you hit 50.
I raced 37 times this year.
LOL what you mean to say is you "raced" 37 times. If you are racing every weekend from mile to marathon those are true race efforts in the real sense of the word. Congrats on your hard weekend workouts.
And that is the stupidest mile warmup I've ever heard of. You literally do 8k of actual running to prepare for a mile? 40 minutes to warm-up for a mile is not long. 40 minutes of running is dumb.
Let me educate you all:
http://running.competitor.com/2015/08/training/the-perfect-warmup-for-speed-workouts_132831
Nope, ran pretty much all out at most of the races. 15 were in a race series.
I ran a handful of low key races for a mental break but still raced hard though I might not have been as rested. The longer races were toward the end of the summer and the marathon was the last race.
Did I mention the mile race was 90 degrees? Mcmillan says that was my best race of the summer. All my other times were really close except the marathon as I only averaged 35 mpw since you need a lot of easy days racing so much.
no strained hip flexors..... wrote:
Wait until you hit 50.
I raced 37 times this year.
For a 1 mile race, I would do a mile jog followed by a warm up of 2-3 miles followed by a mile of quarter hard quarter easy in my racing flats.
For a 5k in the morning, I would do a 1 mile wake up jog. I would then run the course. Change into flats and do a few sprints.
For a 10k, I would do a 1 mile wake up jog followed by 2-2.5 miles warm up and sprints.
For a half marathon, I would do 1 mile wake up jog followed by 2 miles and some run-outs just to stay loose.
For a marathon, I did a half mile wake up jog followed by a half mile warm up followed by another half mile warmup.
37 races at 50 years old, shazammmmm
You warmed up for a mile and a half before your marathon ?? Dam bro u b crazy. You be breaking 3 ??
308.
Not going to Boston though.
I was at a 5k road race last Saturday and a team of HS runners was out there blasting 100m sprints at the start line as warmups strides, as directed by their XC coach. They did maybe 10 of them. I think this is way worse than an extended slow warmup. They all went out at 5:00 the first mile and none of them broke 17. I did a 0.5mi warmup, 1 stride at 5k pace, ran steady, overtook the lead at the halfway, and won the race by over a minute.
"so much faster" is a MASSIVE overstatement. "Wasting energy and stored carbs" is a MASSIVE overstatement. You only burn carbs whenever you are running at a quicker pace where your breathing is a little uneven. This is because your body goes into fight or flight mode. if a bear starts to chase you down, you need instant energy to get away. Sugar is instant energy. Most runners run very lightly before races, and light running burns fat. This is because your body realizes you might need to do the current activity for a long period of time, so long lasting energy (fat) is the preferred energy source for light warm-ups.
And they absolutely won't run much faster. They might actually run slower. Why would you ever want to race on cold muscles? If you're anything like me, you won't want to race on cold muscles. This increases your chances of injury, and also, it just hurts running on stiff, lactic acid-filled legs. Runners run before races to fire of their muscles and prepare them for a hard race.