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| Warm up? (Read 253 times) |
| view log esq. |
posted: 1/31/2007 at 9:03 PM |
Hey running folks,
I have a 5k this Sunday, and I'd really like to PR it. I normally don't hit my stride until mile 3-4, which is a little late for a 5K  It's probably going to be quite chilly on race day, so I will certainly need a warm up.
My question: how much should I warm up before a 5K? I was thinking 20-25 minutes easy light jog -- does that sound about right? I don't want to feel like I could have gone faster had I been more warmed up.
Thanks!
Trish  |
| 2009: BQ? |
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Mile Collector view logAbs of Flabs |
posted: 1/31/2007 at 9:21 PM |
| I just finished your post about Boston. You know you're a marathoner if you have to run 3-4 miles before a 5k as a warm up. I haven't done too many 5ks, but for the 5 milers, I run about 2 miles before hand (probably a bit longer for a 5k). At the end of the warmup, I would pick it up and do several short intervals at race pace. That gets my heart and lungs pumping so I can go straight into the race. |
| Beantown Runners | On the Bench |
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posted: 1/31/2007 at 9:33 PM |
I like to run an easy mile before a 5K. That's usually about the distance it takes me to loosen up on a training run. I also make sure to stretch out well after the warm-up. That's especially important for me to get loose, rather than a longer warm-up. As Mile Collector said, a few short sprints are good to do too. They'll get your fast-twitch muscle fibers going. Good luck.
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| The danger of civilization, of course, is that you will piss away your life on nonsense. Jim Harrison |
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| view log Funky Monkey |
posted: 1/31/2007 at 9:47 PM |
| I like to run about 37.2k before my 5k. Mile Collector has me pegged... |
| It's all fun and games until the flying monkeys attack. |
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posted: 1/31/2007 at 9:48 PM |
| 20-25 minutes including a couple strides at 5K as MC suggests is perfect. |
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RUN HARD view log |
posted: 1/31/2007 at 10:13 PM |
Wow...thats a lot of warming up. I usually jog for 5 minutes to warm up musles. Then stretch for 2 or 3 minutes. I then do a 1 minute run (15 seconds jog, 15 seconds race pace, 15 seconds, 20 seconds increase to TOP SPEED, 10 second cool down). Then I do about 5 to 10 quick 20 meter sprints.
That's it.
If I jog more...my body gets into a JOG mode. I need to wake up my fast twitch musles. If you have a non-important 5K coming up give it a try.
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