Share your race day warm up here and what distance

Before most workouts and 5k's

Start 45 minutes out from gun time:

15-20 min jog, working from very slow to easy

Some light drills

Change shoes

4 strides working down the pace

2:00 tempo

Go to start line

2 more strides

Well before every 5k I do:

20 min jog- EASY

5x mile at 5k pace with 4 min jogging rest

Switch to flats

4x 400 at 2 mile pace with 400 rest

Switch into spikes and straight into

3x 200 at 800 pace

Then I am ready for the 5k.

I just show up. I would do a warmup jog but it would intimidate everyone and I would have to race by myself.

-Uncico Coleman 😘

AM: shakeout 10 min, shower, eat breakfast, stretch

60 min before race:15 min jog, bathroom, stretch a lot, drills, bathroom, change into spikes, stretch a little, bathroom, one stride on the backstretch, shake my arms out, race.

800m. Not kidding I crap twice and pee twice in the final hour.

I run only medium distance (5K to half-marathon) road races, and my routine is pretty simple.

After parking car at race, walk for 10-20 mins to warm up (while collecting race number, etc.). Bathroom. Go back to car, apply Body Glide to body, Vaseline to feet, tie hair up in pony tail, switch from driving/walking shoes to road racing shoes.

Starting 20-40 mins before race, do a warmup jog/slow run at a distance that varies from 3-4 miles (for a 5K on a cool day) to 2 blocks (for a half-marathon on a warm day). Bathroom again. Stretch lightly.

Go to starting line and run.

After race, DO NOT sit down for at least one hour after finishing. Walking a lot is good, standing is OK.

1 hour before race - 30 minute jog

15 minute before race - take as many PEDs as possible

race

10 minutes after race - 6x1 mile repeats

All hobby joggers if you're not prepping/warming up 2 hours before. My pet peeve is when someone says they warmup in the first few miles of a race. It doesn't work that way, people. Glad someone brought up the bathroom thing, though.

Nike Oregon P wrote:

1 hour before race - 30 minute jog

15 minute before race - take as many PEDs as possible

race

10 minutes after race - 6x1 mile repeats

Classic

A quick story, a guy who was in my brother's class in high school was warming up at the 1996 Atlanta Olympics (representing another English speaking country) with sprinters from all over the world including a certain American 100m sprinter. It was before the heats or the qtrs and he claimed that this guy (the American sprinter) was the friendliest person you would ever meet he then grabbed a bag and went into toilets/changing room and emerged about five minutes later in a complete psychotic rage.

Now that is a warm up 😲

Usually around 50 minutes before gun time

> go for a 20 min warmup

> perform a metric phuckton of drills

> do a bunch of strides

> put on spikes

> do a bunch more strides, usually do one or two on the track

> wait to get put in a lane

> spank my thighs a little

> maybe make awkward small talk to the people around me (cringe)

> bounce around nervously until they get ready to start the race

> poop my pants and drop out cuz I'm too stressed out

If racing in the afternoon evening:

60 minutes before race

1 mile shake out early (if morning race omit)

2 miles easy

front and lateral leg swings

drills (2xhigh knees, 2xbutt kicks, 2x kerioka, 2x a skip, 2x b skip) 2nd rep of every drill if followed by a quick acceleration (4-5 steps)

4x strides ( start longer and easier, progressing down to short and hard)

If more time, a few starts of the line to stay ready.

Always jumps at the line.

For pretty much any distance from 5k to marathon:

At 45-50 minutes from gun time I run 12 minutes or so (1.75m, usually).

Drop a deuce

2 rounds of stretches (old school static stretching, none of these new-fangled dynamic drills that the kids are doing today)

Sip some water

Try to drop another deuce

Jog another 2-3 minutes

One more round of stretching

Some strides and form drills

One last deuce opportunity

Change into flats

Head to line

Strides

Race

This works all the time wrote:

Well before every 5k I do:

20 min jog- EASY

5x mile at 5k pace with 4 min jogging rest

Switch to flats

4x 400 at 2 mile pace with 400 rest

Switch into spikes and straight into

3x 200 at 800 pace

Then I am ready for the 5k.

LOL 5xmile at 5k pace.

Honestly you're not ready to race a 5k if you can't run at least 7 miles continuously. I don't think a lot of hobby joggers understand the importance of a good warm up and cool down. No it doesn't tire you out to run BEFORE the actual race. They think that because they can jog for 5k in training that they can race a 5k.

i have always hated the "run a warmup 60 minutes before the race" deal.

Why warm up to just sit around and not stay warmed up. Start warm up about 35 minutes before race. 15 minutes easy, stretch, water, change shoes, bathroom..... then jog 3-5 minutes and do a few strides. At this point the race is literally minutes away.

^ This

but then how will you have time for meaningless drills

Yeah I mean I actually do 45 mins, but I mean, I need time for stuff to go wrong. Aka can't find something, bathroom time longer than expected, show problems.

Not so much worried about my warm up, but I like to do a nice post-race cool down.

After the 5k, I take:

1. 15 minutes to sign autographs/hang out.

2. 5 x mile at paces of 4:21, 4:20, 4:20, 4:16, and 4:01 per mile (with 400m rest in-between each mile)

Start at 50 minutes before race.

15 minute jog

Bathroom

Static stretching

Dynamic stretching

Bathroom again if needed

Spike up

Some more drills

jump a few hurdles if I'm about to race steeple

a few strides

line up

do a little jump after the starter gives instructions

win