Pre race warmup

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.

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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.

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This sounds about right.

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:

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- 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

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This is from the Journal of Sports Medicine

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Warming up for shorter races like a 5K

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Reminds me of a thread on Reddit I read last year from someone asking about warming up before a marathon. Most responses were a form of, "I usually run about 2 miles, and by that point I only have 24.1 more miles to go"

Bilbeau this is way to long of a warmup for a 18 minute race. JFC

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

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.