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Warm-ups?

  • 21-04-2010 04:10PM
    #1
    Registered Users, Registered Users 2 Posts: 472 ✭✭


    Can someone shed some light on warm-ups,
    Is it me? My own physical make-up/metabolism/lactate threshold or what?
    It takes me forever to warmup!!
    I have started speed work lately so this is really annoying/frustrating me!!
    I run at least 3 miles of a warmup for an 8k race before I`m limber enough to actually race.
    In a 10mile race I`m only cruising from 6miles on..
    5k`s are a pain cos I`m just getting into it and its over.
    As a result the Ultra stuff seems to suit me but i`d like to get some speed comfortably in the shorter stuff (>half marathons)
    Any advice?
    Thanks.


Comments

  • Registered Users, Registered Users 2 Posts: 19,525 ✭✭✭✭Krusty_Clown


    What's the difference between you warmed-up and post-warm-up? More flexibility? Able to run faster? In other words, what's the barrier that's preventing you from running faster?

    I would be similar, in that I really only hit my comfort level from 3+ miles onwards. I think it may be psychological though, as all of my long runs tend to be uphill for the first three miles! Nothing wrong with a 3 mile warm-up before a 8k race though.


  • Registered Users, Registered Users 2 Posts: 472 ✭✭Magnet


    Barrier? Lungs some days and legs the next..
    I don`t really stretch before cos im not that flexible so I`d usually do it after the training run or race!?!


  • Registered Users, Registered Users 2 Posts: 211 ✭✭happy_73


    Magnet wrote: »
    Barrier? Lungs some days and legs the next..
    QUOTE]

    Are you doing strides to open up the lungs and get the legs moving fast before the speed work? We usually do 4 or 5 x 100m strides before doing our 800m speed work along with about a mile to 1.5 miles of slow running.


  • Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Magnet wrote: »
    Barrier? Lungs some days and legs the next..
    I don`t really stretch before cos im not that flexible so I`d usually do it after the training run or race!?!

    How about your training if your training is focused to longer races then it can behard to adapt to the shorter running.

    I find that when I'm fit it would take me a couple of week to get sharp for a short race, in the week before I would be done maybe reps of 400m , the first couple of week it take a while to get into but for me that what works.
    6miles seems like a long time to get going, maybe some drillsorstrids could help .


  • Registered Users, Registered Users 2 Posts: 472 ✭✭Magnet


    Maybe it`ll kick in after I get speed fit, but I have done strides and drills after 3 miles warmup.
    I suppose I`m asking what`s "optimum" for a 5k, 10k or 10mile?
    I see myself doing a 3/4 mile warmup forever so maybe after a lot of speed work and drills would I be more efficient at getting warmed up??


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  • Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Magnet wrote: »
    Maybe it`ll kick in after I get speed fit, but I have done strides and drills after 3 miles warmup.
    I suppose I`m asking what`s "optimum" for a 5k, 10k or 10mile?
    I see myself doing a 3/4 mile warmup forever so maybe after a lot of speed work and drills would I be more efficient at getting warmed up??

    I think that given your background with ultra running it is what your body becomes used to. When i started going from 1 mile to a two mile warm up i found at first that i was feeling slightly tired from the warm up and took longer in stretches to get myself fully fresh for the session. Just takes your body a little time to adapt. Personally i do 10-15 min warm up before races now with even less in terms of 10miles and half's as use the first k or two to loosen the legs out


  • Registered Users, Registered Users 2, Paid Member Posts: 2,390 ✭✭✭aero2k


    My method is the shorter the race, the longer the warm-up. For anything up to 10k, I like to run gently for 20-30min then do some faster running at about race pace and some strides at quicker than race pace. For longer races this is considerably reduced, and for the recent kilomathon (26.2 km) my warm-up was confined to a short jog to make sure my laces were tied right. We were kept on the start line for ages so anything more was pointless. I was pleasantly surprised when I was able to run a reasonably fast first mile.
    I struggle with high intensity efforts and I also have mild asthma, and I believe a good warm-up helps on both counts. I suspect physical make-up has a lot to do with it; I don't think I have any fast twitch fibres!


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