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do you warm up before training runs?

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do you warm up before training runs?

Post  Penelope on Thu Aug 22, 2013 11:29 pm

Just curious on the opinions / practice others have on the idea of warming up---for routine runs, not just races.  And regular runs, not ones where you're going to do speedwork, just an even-paced effort.
I never used to warm up.  After doing more group runs, I am doing more of them just by default, and am finding that when I do, starting at a faster pace for the real run is easier.  If I don't warm up, the first mile is slower and I seem to ease into the appropriate pace instead of just starting there at that pace.  That being said, I never enjoy the warmup and that's why I usually don't do it.  Others' experiences?
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Re: do you warm up before training runs?

Post  Mark B on Thu Aug 22, 2013 11:35 pm

I usually walk the first and last 5 minutes of every run (about a quarter mile). If I don't walk, I try to start very slowly and then pick up the pace during the first mile.
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Re: do you warm up before training runs?

Post  Michele "1L" Keane on Fri Aug 23, 2013 8:51 am

I usually do some active stretches i.e. leg swings, etc., walk about 2-3 minutes and then begin at an easy jog.  I never did this when I was younger, but now I find that it helps me settle in easier.
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Re: do you warm up before training runs?

Post  Michael Enright on Fri Aug 23, 2013 8:57 am

I will often take it sort of easy in the first half mile to mile. That's it.
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Re: do you warm up before training runs?

Post  Mike MacLellan on Fri Aug 23, 2013 9:26 am

My first mile is always the slowest.  Usually it takes me 3mi to get really warmed up.  If I don't allow for this, paces feel subjectively harder.  My body is weird.
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Re: do you warm up before training runs?

Post  Chris M on Fri Aug 23, 2013 1:48 pm

I like to start very slow.  45-60 seconds slower than planned pace for Mile 1.  That's for a regular run.  For something like speed work, more like 2 miles of warmup including some brief very fast stuff.
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Re: do you warm up before training runs?

Post  Jerry on Fri Aug 23, 2013 2:23 pm

Slow jogging to start up to well sometimes the whole distance.
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Re: do you warm up before training runs?

Post  Nick Morris on Fri Aug 23, 2013 2:24 pm

I normally stretch and do a little walking prior to starting a training run.  I also run the first mile on the slower side to make sure that the body is good and warm.  For races, I like to get a good mile of easy running in before hand.
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Re: do you warm up before training runs?

Post  ounce on Fri Aug 23, 2013 10:25 pm

Michael Enright wrote:I will often take it sort of easy in the first half mile to mile. That's it.
+1
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Re: do you warm up before training runs?

Post  JohnP on Sat Aug 24, 2013 7:17 pm

For speed work or tempo/MP runs, I always warm up, but for general runs, I never warm up.
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Re: do you warm up before training runs?

Post  Jim Lentz on Mon Aug 26, 2013 2:51 pm

JohnP wrote:For speed work or tempo/MP runs, I always warm up, but for general runs, I never warm up.
+1
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Re: do you warm up before training runs?

Post  Admin on Mon Aug 26, 2013 2:59 pm

I'll do 20 mins easy before any speedwork.  I don't really do any formal stretching routines.

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Re: do you warm up before training runs?

Post  Ben Z on Mon Aug 26, 2013 6:18 pm

Penelope wrote:Just curious on the opinions / practice others have on the idea of warming up---for routine runs, not just races.  And regular runs, not ones where you're going to do speedwork, just an even-paced effort.
I never used to warm up.  After doing more group runs, I am doing more of them just by default, and am finding that when I do, starting at a faster pace for the real run is easier.  If I don't warm up, the first mile is slower and I seem to ease into the appropriate pace instead of just starting there at that pace.  That being said, I never enjoy the warmup and that's why I usually don't do it.  Others' experiences?
I at least try to get my hips to open up before every run and do a couple of sets of sideways and forward/back leg swings. And try to open up my quads and hamstrings with some active stretching. I sit in an office a lot so I feel this helps me find a longer stride quickly.

And yes, a whole w/u routine before speed workouts which includes easy jogging, dynamic stretching, 1-2 min faster burts of running, skipping, etc. Absolutely helps me feel better in speed workouts and run faster.

But the best thing I have found to 'feel good' at the start of a run is to do hill sprints the day before a long run or workout. Don't know why but it works.
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Re: do you warm up before training runs?

Post  Dave Bussard on Mon Aug 26, 2013 9:52 pm

Here's what I do...

Trackwork: Usually 2 miles easy to the track + a few strides, the workout, then 2 miles home.
Tempo's: 2-3 miles steady, the fast part, then 2-3 miles cool down.
Long Runs: Most long runs are progressive in nature so the first mile is the slowest with each mile progressively faster.
Daily runs: Most are just steady easy running with no warmup or much variation in pace.
Before a race: 20 minutes easy with a few strides before changing shoes then a few more at the line.

Stretching is never part of the warmup routine...
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Re: do you warm up before training runs?

Post  Alex Kubacki on Tue Aug 27, 2013 8:31 am

When I was younger I could drop right into a tempo type pace after about 2min.  Now forget it.  It takes me 20-30min to be ready to drop the pace like that.  I always have to stretch prior and get into trouble when I slack on it.
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