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When to Warm-Up before a Race (Read 79 times)

    It won't be an issue. Most of it is on roads and the one stretch that's bike path is wide enough and at a point where runners will be spread out.

    Runners run.

    DavePNW


      I can't figure out how to quote messages and still have my reply be separate...

       

       

      Just make sure the first place you click is outside the quote box, and then start typing.

      Dave

        It won't be an issue. Most of it is on roads and the one stretch that's bike path is wide enough and at a point where runners will be spread out.

         

        Whoops. My bad. I ran the lake tonight in the opposite direction you all were going and, wow, they really did try to keep runners on the sidewalk. That's insane on a summer weeknight. I've run dozens of 5k's around that lake and have never seen that.

        Runners run.

        JMac11


        Benevolent Leader

          I think darkwave summarized it very well. I'd only add one more variable: weather. If it's cold out and I'm running a 5k, I probably need 3-4 miles to warm up. If it's hot, I can probably get away with 1-2.

          5K: 16:51 (8/19)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:44:43 (4/19) 

           

          Next Race: Grete's Great Gallop 10K (10/5/19)

            Wow, that was so much fun!  I finished 14th overall and first in the 40-49 age group with a time of 20:18 officially.  I'm not sure where to find the results on CoolRunning.com but they said they'd be posted tonight.  I've only been running about 5 months but the years of cycling created my cardio base.

             

            It was a perfect venue for warming up.  I went back and forth on the grass for just over 9 minutes, gradually increasing my pace.  I then stopped and did another three minutes shortly before the start.  I felt perfectly warmed up without having tired myself.

             

            Thanks for all the tips!

            Personal Records:

            5K - 20:18 ran in August 2019

            10K - 41:15 ran in September 1990

            AmoresPerros


            Options,Account, Forums

              Congrats Jason!

              It's a 5k. It hurt like hell...then I tried to pick it up. The end.

                Wow, that was so much fun!  I finished 14th overall and first in the 40-49 age group with a time of 20:18 officially.  I'm not sure where to find the results on CoolRunning.com but they said they'd be posted tonight.  I've only been running about 5 months but the years of cycling created my cardio base.

                 

                It was a perfect venue for warming up.  I went back and forth on the grass for just over 9 minutes, gradually increasing my pace.  I then stopped and did another three minutes shortly before the start.  I felt perfectly warmed up without having tired myself.

                 

                Thanks for all the tips!

                 

                http://www.coolrunning.com/results/19/ma/Aug14_Stride_set1.shtml

                 

                Congrats!

                .sitO ,nap otatop a no tiS

                  Thank you both!

                  Personal Records:

                  5K - 20:18 ran in August 2019

                  10K - 41:15 ran in September 1990

                    I haven’t raced in 29 years 

                     

                     

                    Wow, that was so much fun!

                     

                     

                    I love it when a thread comes together. Congrats!

                    Runners run.

                      Thanks!  We must have passed each other if you were running in the opposite direction.  I tried to run on the road when I could next to the curb but I did have to spend some time on the sidewalk.  The racers were at a considerable speed differential than the non-participants who were there.  In one case I would have been really slowed down but I called out ‘on your left’ and the people cooperated nicely so I wasn’t really slowed down.

                      Personal Records:

                      5K - 20:18 ran in August 2019

                      10K - 41:15 ran in September 1990

                      Tchuck


                        Wow, that was so much fun!  I finished 14th overall and first in the 40-49 age group with a time of 20:18 officially.  I'm not sure where to find the results on CoolRunning.com but they said they'd be posted tonight.  I've only been running about 5 months but the years of cycling created my cardio base.

                         

                        It was a perfect venue for warming up.  I went back and forth on the grass for just over 9 minutes, gradually increasing my pace.  I then stopped and did another three minutes shortly before the start.  I felt perfectly warmed up without having tired myself.

                         

                        Thanks for all the tips!

                         

                        Good job. I think you nailed it for not racing in years. I also think your warm up was ideal. This time of year with the heat, I like to dial back the warm up time because I want to avoid excess fluid/blood volume loss (important even for a 5K) and body temps going too high right before race. In colder races I will finish my warm up right before race. In hotter races, I generally finish 20 min before and find some shade but continue moving with dynamic movements. For me, extra heat knocks down performance by itself and I don't want to exacerbate it with an overly strenuous warm up.

                        H-WAVE - Helping Athletes Reduce Pain and Recover Faster

                           

                          Good job. I think you nailed it for not racing in years. I also think your warm up was ideal. This time of year with the heat, I like to dial back the warm up time because I want to avoid excess fluid/blood volume loss (important even for a 5K) and body temps going too high right before race. In colder races I will finish my warm up right before race. In hotter races, I generally finish 20 min before and find some shade but continue moving with dynamic movements. For me, extra heat knocks down performance by itself and I don't want to exacerbate it with an overly strenuous warm up.

                           

                          Thanks.  I know what you mean about heat build up.  Towards the end of the nine minute warm-up, I could definitely feel my core body temperature start to rise and I instinctively felt like I should stop.  I probably didn't need that extra 3 minutes that I did a bit later.

                          Personal Records:

                          5K - 20:18 ran in August 2019

                          10K - 41:15 ran in September 1990

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