Warming up joints before a running race

Forum guidelines BT super discount
General Discussion Triathlon Talk » Warming up joints before a running race Rss Feed  
Moderators: k9car363, alicefoeller Reply
2011-09-26 12:23 PM

User image

Extreme Veteran
404
100100100100
Dallas, TX
Subject: Warming up joints before a running race

Apparently, triathlon season is over, and it's all about running now. I'm curious about how people warm up before a running race.

It takes me a good 3-4 miles before my knees, hips, feet, and ankles stop aching, and I can really start running. Fortunately, almost all of my training runs are off the bike or swim, so I am already warmed up. My weekly long runs start off at a shuffle/jog where everything aches. I have to keep reminding myself that it always gets better after mile 3 or 4.

This really sucks for races. So, I need to figure out how to get the joints lubed up. Any ideas?

Thanks,

Jason

 

2011-09-26 12:27 PM
in reply to: #3700605

User image

Elite
3498
20001000100100100100252525
Laguna Beach
Subject: RE: Warming up joints before a running race
I'm so full of hardware and spare parts I have to warm up to be comfortable. I think it helps not only with performance but also with comfort- which, ultimately are kind of the same thing...
2011-09-26 12:30 PM
in reply to: #3700605

User image

Pro
9391
500020002000100100100252525
Omaha, NE
Subject: RE: Warming up joints before a running race

I generally do a light jog for a half mile or so and then do some static stretching.  

I tried that dynamic stretching thing once and pulled a quad muscle (while doing the stretching), so none of that for me.  haha

2011-09-26 12:35 PM
in reply to: #3700605

User image

Master
2725
200050010010025
Washington, DC Metro
Subject: RE: Warming up joints before a running race
Aspiring - 2011-09-26 1:23 PM

Apparently, triathlon season is over, and it's all about running now. I'm curious about how people warm up before a running race.

It takes me a good 3-4 miles before my knees, hips, feet, and ankles stop aching, and I can really start running. Fortunately, almost all of my training runs are off the bike or swim, so I am already warmed up. My weekly long runs start off at a shuffle/jog where everything aches. I have to keep reminding myself that it always gets better after mile 3 or 4.

This really sucks for races. So, I need to figure out how to get the joints lubed up. Any ideas?

Thanks,

Jason

 

 

I'm the same way its not until 2 or 3 miles in before I hit my stride.  Before that I get all kinds of aches, tweaks, pangs, etc.  I always tell myself that there is nothing wrong and I run through it... if it is still tweaking me at mile 4 then I know I might have an issue.

For anything under a half mary I try to do a least a mile or more to warm up.  The shorter the race the longer the warm up typically.  It really sucks for full marathons... who the heck wants to do a 3 mile warm up then run 26.2! 

2011-09-26 12:41 PM
in reply to: #3700605

Master
10208
50005000100100
Northern IL
Subject: RE: Warming up joints before a running race
I'll try to get 15 min or so of light jogging and stride up to race pace a couple times.  Also work in various other leg motions to loosen the hips up.  Might stretch things if something is feeling it, but otherwise I'll keep it to active motions beforehand.  For the half marathon, I went a bit behind expected pace to make sure I was loosened up.  For shorter ones, I pushed a bit closer from the start, but was able to make sure I had a solid warm-up.
2011-09-26 12:42 PM
in reply to: #3700605

User image

Runner
Subject: RE: Warming up joints before a running race
If it's a shorter race (10K and below), I would do an easy jog to preview the course.

Anything longer, I'd do a 3-4 mile jog, or at least until you get past the point where things are achy and stiff.

The hard part is timing. Stay warmed up and loose by jogging in place or something. Wear layers, strip them off right before the start.

2011-09-26 12:52 PM
in reply to: #3700605

User image

Champion
7036
5000200025
Sarasota, FL
Subject: RE: Warming up joints before a running race

The old rule of thumb is the shorter the race, the longer the warm-up.  Problem is that at my age by the time I'm warmed up, I'm worn out...  Wink


My last running race was a half marathon and I didn't do anything except show up before the start.

For my morning training runs I'll usually walk for about 1/4 mile to warm up before I start running, but it still takes me a mile or so to get past the aches and pains.

Mark 

 

2011-09-26 1:38 PM
in reply to: #3700605

User image

Extreme Veteran
404
100100100100
Dallas, TX
Subject: RE: Warming up joints before a running race

Basically, it's get in a warm up jog.

I'm hoping to build to a steady 30 (3/6/9) to 50 (5/10/15) mile week, so a 3 mile jog even before a HM should be doable.

2011-09-26 1:48 PM
in reply to: #3700605

Subject: ...
This user's post has been ignored.
2011-09-26 5:18 PM
in reply to: #3700605

Coach
10487
50005000100100100100252525
Boston, MA
Subject: RE: Warming up joints before a running race

the latest evidence suggest a simple warm up including 10-15 min of easy walking/jogging and some dynamic stretching not only increases your body's temp, improves range of motion, etc but also can help your performance. The same evidence suggests to avoid static stretching as it can limit muscle activation hurting your performance; save the static stretching post racing (if any).

You can find many ways to warm up besides an easy job using dynamic stretching and running drills.

2011-09-26 6:23 PM
in reply to: #3700605

Pro
6520
50001000500
Bellingham, WA
Subject: RE: Warming up joints before a running race
This is why I never do training runs in the morning. It isn't until about noon that things start loosening up from just walking around. Morning running races are always a bit of a challenge since I do not like to do much running before a race. I usually arrive at a race early and walk for about 30 minutes to loosen up. It's also nice to get checked in early and go to the bathroom before the last minute crowds.

2011-09-26 6:55 PM
in reply to: #3700605

Extreme Veteran
404
100100100100
Dallas, TX
Subject: RE: Warming up joints before a running race
Sunday morning long run is always the worst. I'll try some warm up and dynamic stretches this weekend instead of just rushing out with my usual "let's just get this over with" attitude.
2011-09-26 7:57 PM
in reply to: #3700605

Iron Donkey
38643
50005000500050005000500050002000100050010025
, Wisconsin
Subject: RE: Warming up joints before a running race
I usually do a 10 min. jog around for a running race.
My hip joints have been less of a problem now that I have been running more, considering I'm a couple of years from turning the big five-oh (and I'm still getting faster).
2011-09-26 8:10 PM
in reply to: #3700605

Champion
7595
50002000500252525
Columbia, South Carolina
Subject: RE: Warming up joints before a running race

I am becoming more and more convinced that a little (10-15 minutes) easy cycling followed by 10-15 minutes of jogging with a few strides and maybe a few very short drills thrown in works best for me.

Avoid static stretching before a running race.  There is a lot of evidence -- and sound reasoning to support it -- that it hinders performance.

2011-09-26 8:14 PM
in reply to: #3700605

Master
2177
2000100252525
Subject: RE: Warming up joints before a running race
I'm usually rolling in late, so I have to park really far away from the course. My warm up is my run to the race to make it on time. Then I stretch as much as I can at the start till the gun goes off. It's worked for years. I get winded too, so I get my second wind sooner.
New Thread
General Discussion Triathlon Talk » Warming up joints before a running race Rss Feed