Running a 5k to WARM UP for a 5k....? (Read 1028 times)

Hey guys - I'm running a 5k turkey trot this Thursday morning before Thanksgiving dinner with the family. I'm not a fast runner - we'll just put that out on the table now. I run for distance, not speed. I average about a 10 minute mile (that was my exact pace on my half marathon this past October). I've been laying pretty low as far as mileage goes since my race on October 12 this year - we're talking less than 10 miles a week low...less on some weeks immediately following the race. Yeah, I started to feel crappy. It got to me eventually, and I realized I couldn't just run 3 miles a couple days a week and be satisfied, so I'm starting to add long runs back into my routine (which I never should have stopped in the first place, just call it lack of motivation with to race to train for). I did my first run over 4 miles since my race yesterday (I did 6 and boy, did it feel AMAZING.) ANYWAYS My mom and aunt like to race 5k's (my mom is a walker, my aunt a runner) and so I often enter 5k's with them just for the hell of it. I don't race, I run at my normal training pace. I've never done speed work or fartleks or anything like that to prepare myself for a speed race. Nor do I really want to. I'm happy chugging along at my own pace knowing that I can run more than 4 times the distance of a 5k with no problem. SO my question comes down to this: should I run 1-2 miles BEFORE the 5k this Thursday? Has anyone ever tried this? I've heard it before... that long distance runner's don't warm up and start to feel good until a couple miles in, and that certainly rings true for me. On my easy 3 milers, I'm just starting to get my rhythm between mile 2 and 3. Not that I get any faster, it's just that the first mile or 2 usually doesn't feel as great as the ones that follow the 3rd or 4th...so when I run a 5k, I feel crapy almost the whole time and don't really have a lot of fun because I'm not even being competitive! What do you all think? Experiences? Opinions? Thanks!!!! Have a happy and healthy Thanksgiving - and don't forget to run it all off!!! We can eat as much as we want and not feel guilty! Woo-hoo!

If you aren't trying for a PR, it probably wouldn't hurt. I run mostly distance too and I never feel really good until a few miles in also. However, for races I never warm up more than a little jogging, and I feel pretty good for the most part. Of course, my race strategy (for 5-8K's) is to go all out and try to hang on for as long as possible. You warm up pretty quick when your heart rate is over 170 two minutes in.

April, If you want to race it (push), a warm up is recommended to help your CV system adjust (be ready for) to the intensity. If not racing, no need to warm up unless you just want to get more miles in. If racing, run1 mile 20-30 min before w/ last minute or two at or close to race pace. Then keep moving, do some dynamic stretching and a couple fast striders and you are ready to roll. Go for it! Nice to use 5K RACES to measure your current fitness and training paces. Also, nice to do a cool down jog if racing.

Depends on how comfy you are with the distance. If 10 milers are in your range, do a good warm up of 2 or even 3 miles beforehand. Start off VERY slow, well below training pace, and let yourself gradually build up to a moderate training pace...toss in a few strides at 5k race pace (run for about 20 to 30 seconds building up from your running pace to 5k pace, then backing down to running pace) to get a feel for the speed. If 5k is near your distance range, just jog a little bit beforehand and do some stretches. I have done warmups for 5k's by running the entire route. I know I need at least 25 minutes warmup beforehand.

I run ~ 3 miles for a 5K, 2 miles for 10K, 1-2 m for HM. I cant get up to 5K pace without a solid warmup.

With a 10 mile per week base, warming up before hand will likely hurt your time not help it. Just take it easy for the first mile or so and enjoy the event, wait until you are better prepared before trying the warm-up.

I would tend to agree with this. Unless you are a serious runner don't overdo the warmup.