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Pre race warmup
Posted on 2/1/24 at 7:47 am
Posted on 2/1/24 at 7:47 am
Okay here's my last question on running, what does your pre 5k warm up look like the morning of? I've always just done a few quick stretches and headed off but want to make sure my body and legs are as ready as possible
9
Posted on 2/1/24 at 7:52 am to RandySavage
I stretch and actually jog a slow mile. I don’t think you want to just hit the race cold.
Posted on 2/1/24 at 8:05 am to RandySavage
Put my shoes on, walk briskly for a few minutes, then run. If I'm waiting for a race to start and can't walk because of a crowd, then I usually just bounce around for a few minutes to get the blood pumping. I've never been a stretcher.
Posted on 2/1/24 at 8:15 am to RandySavage
Easy jog for about a mile, drills, then I usually swap into my race shoes and do a few strides before the gun goes off.
Posted on 2/1/24 at 9:03 am to RandySavage
You ever see a lion stretch before he takes down a gazelle?
Posted on 2/1/24 at 9:23 am to RandySavage
My last 5k I did a "jog" about 2mph slower than I had planned to run the race at for 1 mile, this was me, this is what the "ideal" setup would look like:
This is from the Journal of Sports Medicine
quote:
- 5–10 minutes of aerobic activity (jog, bike, row)
- 5 minutes of dynamic stretching and mobilitywod work (arm swings, leg swings, lunges, neck rolls, mountain climbers, foam rolling)
- 5 minute mental prep
This is from the Journal of Sports Medicine
Posted on 2/1/24 at 10:17 am to RandySavage
Definitely drop all the deuce you can manage.
Posted on 2/1/24 at 10:59 am to RandySavage
Start warming up 1 hr prior to racing.
15 minute jog.
Drills/plyometrics.
Stretch thoroughly but not excessively.
Rollout/massage lower body.
Don't stay on your feet for too long.
Poo/pee before you get to the line.
15 minute jog.
Drills/plyometrics.
Stretch thoroughly but not excessively.
Rollout/massage lower body.
Don't stay on your feet for too long.
Poo/pee before you get to the line.
Posted on 2/1/24 at 11:43 am to RandySavage
My usual routine
Light static stretches
1 mile to ten minutes jog
Dynamic Stretches (Toe walks, heal walks, frakenstines, lunges, sweeps, quads, high knees, butt kicks, wind mill skips (forwards and backwards), carry overs)
More light Static Stretches
4-6 Strides
I usually slip the racers on after the dynamic stretches
Light static stretches
1 mile to ten minutes jog
Dynamic Stretches (Toe walks, heal walks, frakenstines, lunges, sweeps, quads, high knees, butt kicks, wind mill skips (forwards and backwards), carry overs)
More light Static Stretches
4-6 Strides
I usually slip the racers on after the dynamic stretches
This post was edited on 2/1/24 at 11:46 am
Posted on 2/1/24 at 1:51 pm to RandySavage
I am too old to just jump out there at race speed. I jog a mile first then stretch. When I was younger and faster I used to also do some strides right before the start to get my quick twitch movin.
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