I’m used to having a swim and bike to get my legs working before starting the running race, so it’s pretty much go full on pace out of T2. This weekend I’ve got a half marathon and was trying to break 1:30, which would be a big jump for me. I doubt I’d be able to warm up the first mile running 7:30 and still stay on pace after that. Is a 5 minute jog enough? Should I do a couple hundred meters at a quick pace?
What do you do to get warmed up for a 10k or half marathon?
I’ve broken 1:30 in 5 of my last 6 attempts and my warmup has varied from nothing but some light stretches to 15 minutes of a light jog followed by stretches and some short pickups. I’m not sure any of it makes a difference.
I will do about a mile warm up, VERY easy pace, then stretch thoroughly for 10-15 minutes, then a 3-4 min jog with three or four 10-20 second “bursts” mixed in where I increase speed to faster than race pace. That’s the warm up.
In line waiting for the race to start, I’ll continue to stretch and jump up and down occasionally to stay loose.
In race, I start slowly and try to keep getting faster through 10 miles and then hold on and dig deep for the last 5k.
Good luck, have fun!
Typically the longer the race, the less warmup you will need. 800-1600m + some stretching should be sufficient.
What would you do for a stand-alone 10k? Just scale that back by maybe 25% (duration). Personally, I would run for 15 minutes starting at a jog and building to a steady pace and follow that with about 5 striders, but everyone is different.
10min warm up with a few striders before the gun goes off.
I try to start a race already hot…so I wear long pants and long sleaves…sometimes gloves during warm up (I’m from Michigan) and then strip to my race kit as close to start as possible. I do a jog of between 5 and 10 minutes and then some strides and plios (butt kickers, leg hops just to get some snap in the legs)…Just ran my PR for the half this past weekend:)
Bring the bike and the trainer. Be that guy. C’mon, you know you want to.
my warmup has varied from nothing but some light stretches to 15 minutes of a light jog followed by stretches and some short pickups.
Same here as this is my usual warm-up prior to a half-mary. I was “that guy” on one occasion though where I had a half-mary that fell about a month out from IMCDA, so I brought my bike with me. Did a hard 40-mile ride, quick transition at the car and got to the start line just as the gun went off. Actually had one of my best stand-alone halfs ever.
Is your first mile going to be the slowest? You mentioned 7:30 pace, and for a 1:30 you will need a 6:52 pace.
Is your first mile going to be the slowest? You mentioned 7:30 pace, and for a 1:30 you ill need a 6:52 pace.
I just mentioned 7:30 as an approximate warm up pace. If I go out that slow to start out, then there’s no way I think I can make that time up without overcooking myself by 10k. In my head at least, I’d rather go out at 7:00 and then build towards 6:45. Don’t know what’ll happen though.
Thanks for the advice.
10 min easy jog
Do this just before so your hr is up
4x strides
2 up to 80%
2 up to 100%
.
I jogged an easy mile or so before my last 1/2 marathon. It was a crisp Fall morning, and I ran a personal best, so that’s how I’d do it next time.
I typically jog from my car to the race start. I then do some light stretches and jog in place while chatting with other runners until things get moving. I don’t know if it has any physical benefits, but the activity seems to keep nerves at bay.
//Edward