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Warmups?

  • 09-07-2013 6:51am
    #1
    frash
    Registered Users, Registered Users 2 Posts: 2,594 ✭✭✭


    I'm training for my first 10k (dlrbay10k.ie) and although I'm not going to be breaking any records I'm happy enough with how it's going and hope to do the 10k in just over an hour.

    Up until last night I've been able to run for about 5 or 6 km only non-stop. Then I'd walk for maybe 1/2km and run another couple of km (had only done 8km max up until last night).

    So anyway, last night I did a bit of gardening before my run & built up a bit of sweat doing it and I was then able to run non-stop for 11.3km. (Did the 10km in an hour and nine - don't knock it - I'm delighted :D)

    So my question is should I have been doing warm-ups all along and if so can anyone tell me about theirs.

    Legs are very stiff this morning btw!


Comments

  • #2
    huskerdu
    Registered Users, Registered Users 2 Posts: 1,932 ✭✭✭huskerdu


    That is a good development in your training.

    The warmup may be significant, but maybe you have just got fitter.

    What speed do you usually run your 5/6km run ? If you set off too fast, especially on cold legs, you will run out of steam quicker.

    Was the run last night any slower ?

    If you run slower, you are more likely to be able to go further and build up more endurance.

    Try warming up by running the first few km slowly.


  • #3
    frash
    Registered Users, Registered Users 2 Posts: 2,594 ✭✭✭frash


    huskerdu wrote: »
    That is a good development in your training.

    The warmup may be significant, but maybe you have just got fitter.

    What speed do you usually run your 5/6km run ? If you set off too fast, especially on cold legs, you will run out of steam quicker.

    Was the run last night any slower ?

    If you run slower, you are more likely to be able to go further and build up more endurance.

    Try warming up by running the first few km slowly.

    Thanks for the reply.
    5km is usually between 31 & 34 mins
    Run last night was 34 mins for 5km and 69 for the 10km


  • #4
    RayCun
    Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    frash wrote: »
    So anyway, last night I did a bit of gardening before my run & built up a bit of sweat doing it and I was then able to run non-stop for 11.3km.

    More likely - on your other runs you started out too fast and slowed down to the point where you thought you needed a break. Last night because you were already hot and sweaty you started at a more reasonable pace.
    Warming up raises your internal temperature and loosens your muscles, makes them work more efficiently. But there's no benefit to a 'gardening warm-up' that you couldn't get from a running warm-up, just taking your first mile easy.


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