What is your warm-up for a training run?
plateaued
Posts: 199 Member
I confess to 5 or 6 lunges, a few calf raises and walking around waiting for my my Garmin to catch the satellite. Is a warm-up important? What do you do?
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I roll my quads and IT bands and do some trigger point on my calf and then I walk about 15 yards and start running. So....... not much.
ETA: That's for just straight up runs. If I'm doing hills or intervals or something along those lines I run a mile or so at an easy pace to warm up.0 -
I never used to do much but after a couple of injuries I spend some time warming up before each run. I start off with a walk for 5-10 minutes, gradually increasing the pace. Then I do the "lunge matrix" followed by some hip swings. I also make sure to do a minute or two of upper body arm swings, torso rotations, and just shaking the arms out to get loose.0
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Nothing. I take the Kenyan approach. I just start running albeit very slowly and allow my body to warm up that way. My first mile will occasionally be 2 to 3 minutes slower than my easy run pace.0
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I walk to the end of the block and cross the busy street.0
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I just run. Usually a slow heel strike until I get my stride.0
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By myself, I just run. When I run with my sister, we walk down the giant hill then run, so 3 blocks.
I think this is crazy! We only ever run up the giant hill, never get to run down it!0 -
I tie my shoes.
Normally I just set off on my run. I start off a bit slowly, but after half a mile or so I find my rhythm and start to feel normal.0 -
Leg swings and a few ankle rotations. Then high knees, butt kicks, standing quad stretches, and a few other warm ups from my track days. After injuries it's just so important for me.0
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I do my first mile really slow. That's it.0
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I typically walk down to the end of the next street. That's about .25 mile. My first mile is typically quite a bit slower too. I just run it at whatever pace it wants to be ran at. I don't even care about it.0
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Mine is pretty much modeled on this........(I'll substitute calf raises for the pike stretch sometimes)
http://www.runnersworld.com/stretching/dynamic-warmup-runners0 -
I walk to the end of the block and cross the busy street.
^this^ my first 1/2 mile is slow and if I am feeling tight after the first 2 miles, I'll stop and do some stretching0 -
I have some spinal mobility challenges, so I usually do about 5 minutes of qui gong-type stuff to get my spine moving. I also do some dynamic calf stretching (my calves are always tight) and I usually have to "adjust" my right ankle (it doesn't move well, either). If my quads are cranky, I'll do 50 air squats. I am a firm believer in dynamic warm up (not static stretching, which I hate at any time).0
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Nothing. My first mile or two is the warm up0
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Open the door...trot out the door...wonder why the hell I do this for the first mile or so. lol!0
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I foam-roll my IT bands, then go stand around awkwardly while I wait for my watch to find the satellites.0
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I just start running, providing I don't sprint off, my run is my warm-up. I soon know I am warmed up when I feel I want to run faster.
I don't stretch.0 -
I just start running. It takes about 4 miles for me to be warm and 9 miles to be comfortable... hence my warm up would just waste time. I do stretch a bit after a run over 20 miles though (cool down). Under 20 miles, I dont 'warm up' or 'cool down'0
