Race Warmup Question

[JillC LI]

So with my "big" 5K race just over two weeks away, I was wondering if anyone had any advice on how to warmup that morning. I'm used to running races for fun or just completion, so I just do my usual stretches that I would do before a run, and start at a comfortable pace or just slightly faster than usual pace. But this time I want to be able to jump right into "race pace" so to speak. I don't want to do too much warmup so as to tire myself out, but I think I should do something more than just stretches. Anyone have any advice on how to handle this?

 

[joel_maxwell]

So with my "big" 5K race just over two weeks away, I was wondering if anyone had any advice on how to warmup that morning. I'm used to running races for fun or just completion, so I just do my usual stretches that I would do before a run, and start at a comfortable pace or just slightly faster than usual pace. But this time I want to be able to jump right into "race pace" so to speak. I don't want to do too much warmup so as to tire myself out, but I think I should do something more than just stretches. Anyone have any advice on how to handle this?

Since it is only 3.1 miles... and we all know that you could do 3 times as much, I might lightly jog 1/2 - 1 mile. I mean 2 or 3 minutes slower than training pace. If it were me, Id do that 20 minutes before... leaving you with a 10 minute cool down and small recovery of 2-3 oz's of fluids. I wouldnt sit down, but dont bounce around etc. Id light stretch (touch your toes, lightly stretch the calves, swing your arms to keep from getting stiff)

Reason I say this, I find my 2-3 miles of a fast paced run so much easier with a slow 1 mile jog to warm up. Prevents injury too. That to me is most important, more important than a new PR.

Hope this helps.

 

[Texas84]

For 5K/10K I do about 30 minutes of speed work as a warmup. Walk-sprint, walk-sprint.

 

[dreamfinder]

Some stretching, a few short sprints, a bit of jogging. Really just enough to help loosen your legs up a bit, if for no reason other than stretching cold muscles can be very bad. It will really depend on how you have been training. I do alot of training at pace (good or bad) so I'm fairly comfortable just jumping in.

 

[SleepingMonk]

The warmup for our last Warrior Dash (3.2 miles) consisted of two double cheeseburgers and a quart of whole milk.

:hammer:

 

[JillC LI]

The warmup for our last Warrior Dash (3.2 miles) consisted of two double cheeseburgers and a quart of whole milk.

:hammer:

LOL, while I do tend to favor SleepingMonk's suggestion, I will do as everyone suggests and stretch a bit, maybe jog an easy half mile throwing in a few short sprints. Joel, you're right about not wanting to injure myself with cold muscles. If this weekend's forecast is any indication (possible snow tomorrow! ), it's going to be a cold morning the day of the race.

 

[faw286570]

I agree with Joel on this. Do enough to increase your circulation, at an easy pace, maybe even start to break a sweat. Have fun!

 

[lukacseven]

There is no medical evidence to support that stretching before a run or exercise has any benefits. You may want to take a short run to warm up, but don't over do it. Remember activity before the race uses energy you may need for the actual race itself. Save the stretching for post-race.

 

[JillC LI]

There is no medical evidence to support that stretching before a run or exercise has any benefits. You may want to take a short run to warm up, but don't over do it. Remember activity before the race uses energy you may need for the actual race itself. Save the stretching for post-race.

That was exactly why I was so torn about how much warmup to do. I stretch lightly before every single run I do, so I'll do that the morning of the race, but I wasnted to strike a balance between having my muscles limber and ready to run vs losing any energy I could other wise use in the race. Thanks for your input.