General Discussion Triathlon Talk » warming up for a 5K Rss Feed  
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2013-09-07 8:05 PM

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Subject: warming up for a 5K

Never sure the best way to warm up for a 5K... suggestions?

I was thinking 2-3 easy miles and some strides?

How long, what kind (of running), how long before the race start?



2013-09-07 8:10 PM
in reply to: trishie

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Subject: RE: warming up for a 5K
I don't do a whole lot.  About a mile of very easy jogging than 4 or 5 strides of a hundred yards or so.
2013-09-07 8:15 PM
in reply to: trishie


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Subject: RE: warming up for a 5K
The last 5k I did, I did a very light jog for about 1 - 1.5 miles. Worked wonders and I PR'd.
2013-09-07 8:23 PM
in reply to: deadpool7

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Subject: RE: warming up for a 5K
I do stretches, pushups, etc. Just enough to get the ticker going. I am at the point where I don't need to build the RPMs so to speak for a 5K. I just go redline it right away (to my definition of redline)
2013-09-07 8:24 PM
in reply to: trishie

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Subject: RE: warming up for a 5K
I usually do about 3/4-1 mile easy with 3-4 strides/pick ups about 30-40 minutes before race time.
2013-09-07 9:14 PM
in reply to: popsracer


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Subject: RE: warming up for a 5K
Originally posted by popsracer

I don't do a whole lot.  About a mile of very easy jogging than 4 or 5 strides of a hundred yards or so.


This has been my pre 5K warmup for over 20 years...


2013-09-07 10:08 PM
in reply to: trishie

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Subject: RE: warming up for a 5K
I easy run 1.5 miles then moderate run a half mile ormore and sprint for about 100 yards. Stretch between efforts. It's important to get your body adjusted to a hard pace.
2013-09-08 4:45 AM
in reply to: trishie

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Subject: RE: warming up for a 5K
I do some strides and usually end up with 2-3 miles worth of running including some speed work ending as close as I can get it (not the speed work) to the call to line up. You should have a good sweat built up before the gun on a short, high effort race like a 5k.
2013-09-08 7:01 AM
in reply to: trishie

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Subject: RE: warming up for a 5K
2-3 miles is probably too much, unless you really need a long time to warm up. I usually do about 10-15 minutes of steady jogging (in any case less than 2 miles and probably more than one). I'll either work some strides of about 30 seconds each into the latter minutes of that, or do them separately. If you watch the warmup for a track or cross-country 5K, people are doing stride-outs pretty much until the starter calls them to order and the gun goes off. That may not be doable for a road 5K unless you're FOP and starting on the line, but it's good to do some faster running at the end of the warmup, then keep moving as much as possible since you will be red-lining from the start. (At least it feels like that to me....I've rarely raced anything shorter since high school, so 5K is my "sprint".)

I do the same warmup for a sprint tri, except it's preceded by a mile or so of biking, and the strides are followed by getting in the water for the swim warmup.
2013-09-08 7:28 AM
in reply to: trishie

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Subject: RE: warming up for a 5K
Originally posted by trishie

Never sure the best way to warm up for a 5K... suggestions?

I was thinking 2-3 easy miles and some strides?

How long, what kind (of running), how long before the race start?

I do something like that, but also progress the pace upward late so that the race start isn't a big jump in speed.

2013-09-08 7:37 AM
in reply to: popsracer

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Subject: RE: warming up for a 5K
Originally posted by popsracer

I don't do a whole lot.  About a mile of very easy jogging than 4 or 5 strides of a hundred yards or so.


This is what I do.


2013-09-08 7:37 AM
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Subject: RE: warming up for a 5K
I have noticed from years of running that it takes me about 10 minutes or so of easy running to 'warm up' and feel that my legs are truly warmed up. This is probably similiar to lots of people. I usually feel like I get a 'second wind' when I'm really paying attention and a bit of an energy boost. It just seems like my stride also naturally lengthens a tiny bit at that point.

For races, I just try to make sure I have ~15 minutes so I can do my 10 minutes of easy running. I usually rest and walk around a bit and then as close to start time as I can get, ideally 5-10 minutes before the race, I'll do another 5 minutes of easy running interspersed with pickups/reps of 30-45 seconds. These are gradual progessions getting closer to 5K RP. After each one, I walk around until my breathing comes back to normal.

The first are probably closer to MP and they get quicker with each one. I usually do 4-6 depending on how the legs feel but I know I'm ready to race by the time I get on the starting line. If it is cold, I'll usually wear a lot of extra clothes and I run closer to 15 minutes. I usually run from the finish line backwards so I can see the tail end of the course so I know where to drop the hammer and sprint to the finish.

(Once in a 5 mile race, I warmed up running 5 miles. Back then, I used to warm up by jogging until I felt warm, but it was a freezing cold day and I didn't realize I'd jogged backwards to the 1/2 way point...live and learn...)

Edited by dtoce 2013-09-08 7:40 AM
2013-09-08 7:44 AM
in reply to: trishie

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Subject: RE: warming up for a 5K
My 5k pr came after I biked 6 miles to the event with 5 min to spare!  I don't like to do a warm up run but when I do its usually about a mile to 1.5 miles or so (10-15') with some strides to get the HR up some.
2013-09-08 10:51 AM
in reply to: trishie

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Subject: RE: warming up for a 5K
I'm kind of surprised by the responses with very little warm up. In essence, the short (and hence more intense) the race, the more warm up you need. For a 5k, I do about 2 miles easy running, then 1 min hard running with 1 min recovery (about 5 of those) than a 1 mile easy run back. I make sure I have about 15-20 minutes before start to stretch, gather my thoughts and rehydrate. In a 5k, you have no time in the race to get up to speed and the first mile is commonly mayhem, so getting a fast start helps a lot....

Same thing goes for TT's... the shorter the race the more warm-up is needed, especially hard efforts to get the muscles ready to perform.
2013-09-08 11:32 AM
in reply to: audiojan

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Subject: RE: warming up for a 5K
thanks everyone!
2013-09-08 1:36 PM
in reply to: dtoce

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Subject: RE: warming up for a 5K

Originally posted by dtoce I have noticed from years of running that it takes me about 10 minutes or so of easy running to 'warm up' and feel that my legs are truly warmed up. This is probably similiar to lots of people. I usually feel like I get a 'second wind' when I'm really paying attention and a bit of an energy boost. It just seems like my stride also naturally lengthens a tiny bit at that point. For races, I just try to make sure I have ~15 minutes so I can do my 10 minutes of easy running. I usually rest and walk around a bit and then as close to start time as I can get, ideally 5-10 minutes before the race, I'll do another 5 minutes of easy running interspersed with pickups/reps of 30-45 seconds. These are gradual progessions getting closer to 5K RP. After each one, I walk around until my breathing comes back to normal. The first are probably closer to MP and they get quicker with each one. I usually do 4-6 depending on how the legs feel but I know I'm ready to race by the time I get on the starting line. If it is cold, I'll usually wear a lot of extra clothes and I run closer to 15 minutes. I usually run from the finish line backwards so I can see the tail end of the course so I know where to drop the hammer and sprint to the finish. (Once in a 5 mile race, I warmed up running 5 miles. Back then, I used to warm up by jogging until I felt warm, but it was a freezing cold day and I didn't realize I'd jogged backwards to the 1/2 way point...live and learn...)

This, except I don't have a break between my warmup jog and the pickups.  We target finishing 8-10 minutes before the race to have time to get the HR all the way back down, but still be warm.

Then it's hammer time, if it's a 5k.  Laughing

Oh, that and I don't run backwards intentionally.  Tongue out

Matt



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