Run warmup or prep for a run

Robert Sabo

Besides the EN warmup for run workouts does anybody do any particular warm up routine prior to their runs.  In the past I just went out and ran.  EZ then some pickups and then the MS.  Now trying to overcome a hamsting injury,  just wondering if people do particular routine to stretch or activate muscles prior to their run workout.

Brad Marcus

@Robert- lately I've just been doing standard 2 mile warmup with some strides in the latter part of the WU, but I've had good success with a 10 minute dynamic stretching routine in the past. In fact, now that my runs are increasing in length, I'll start doing them again. Here's a link to what I've used as a guide. My kids laugh at me, but it's worth avoiding injury

http://triathlon.competitor.com/2013/08/training/your-best-10-minute-run-warmup-2_46795

Good luck with the hammy!

Rumpole

Foam roller, then lacrosse ball on the rear end and hip flexors 'till they release. Lacrosse ball on the calves as well. Then ten minutes or one mile SLOW--z1 or slower concentrating on posture. pick ups over 5 min, then rest, then MS. If the hip is loose, the hammy's less likely to pull.

Al Truscott

I don't get injured - unless you count periodic blood blisters at the ends of my middle toes if I run too far/fast. I attribute that to:

• Warming up judiciously. Whether it's swimming, biking, running, whatever, I spend the first 1-2 minutes going VERY EASY, then easing into about 20 minutes worth of progressively going faster/harder, but always within the bounds of Z 1 or maybe low Z2. My turnover in the warm up is slower than main sets (run cadence, bike RPM, swim SPM). I will sometimes throw in 3-8 strides (run) spin ups (bike) or 25s (swim) if I feel the need to invigorate my muscles before working them hard, but I usually don't need that.
• Stretching. I DON'T stretch before or after workouts. I DO stretch every morning for about 7-8 minutes, the same routine now for 20+ years. My own personal "makes me feel good" stuff.
• My core workout consists of flip turns when I swim.
• Weight lifting. 2-3 times a week, looking to get my muscles tired, but not bigger. 30-45 minutes - the last 15 some special stuff I do for my forearms to help with the residual of my spinal cord injury.
• Don't run every day; 3-4 times a week.
• Attention to proper form in all activities, S/B/R, weights, stretching.
• Be willing to ramp up slowly if I ever take time off, but try to avoid taking time off.

The older I get, the more I'm looking for longevity in my athletic endeavors, hoping to fade away, not burn out. A longer, easier warm up I think contributes to that. If I try to get away with less than 20 minutes, I find the first interval or two will usually be slower than I want, as if my body is insisting on getting its full time for becoming ready.

John Bayone

Lately just riding the bike easy for about 20 minutes before doing any running at all has helped to open things up. Also trying to get past tight hip flexor/hamstring issue.

Peter Greagg

Further to WSM Al's points, I am not keen on stretching etc before exercise as that is, IMO, more likely to cause problems as the tendons, joints and muscles are not warmed up and flexible — probably more of an issue as you age — I am 62 years young!
Skiba (Scientific Training for Triathletes, page 96) points out that "....studies do not show any correlation between increased flexibility or stretching and a decrease in injury."
Notwithstanding the above, I do (carefully) stretch after running and biking.

Chris Oubre

I try not to stretch cold muscles. I do a 5-15 min warmup with strides then stop and stretch. I've had to include mosquito spray in my start routine as the weather warms. Apparently there's nothing more appealing then a warm sweaty body at 4 AM for a mosquito.

kevhill

x2 (or is it 3 now) on not stretching, especially cold muscles. Back in my youth and rugby days we were taught a muscle is like a piece of chewing gum. If you try stretch cold straight away it will snap, chew for a bit and loosen it up and then it stretches fine. That being said my run warm-up is 5 minutes going from very easy to just on Z1, then 4x 30" strides. If anything is really tight after that I will stretch a little, if not 1 min easy before the fun starts.

Brad Marcus

I just wanted to clarify that I agree with everyone that static stretching prior to warmup is not a good idea. I was referring to dynamic stretching, which if you watch the short video that I posted a link to, warms up and prepares the muscles prior to running.

MattAaronson

I do minimal warmup. It is about 1.3-1.6 miles from my house to the most popular running path in Chicago, and in that distance I start slow and by the time I reach the path I am about 30 sec/mi faster than when I started. Then when I get on the path I start the MS at the next round minute of the elapsed time on my watch. If those are LT intervals like mile repeats I'll run them ~40 sec/mi faster than when I got to the path, or about 1:10/mi faster than when I first started the run. So no formal warmup, more like "easing into the pace".