Warm Up Routines
This article from the NY Times notes that most information about warming up for workouts and races is based on folklore, not reliable research. I'm sure we each have our own warm-up beliefs and routines. EN protocol de-emphasizes the warm-up, with only the main set being "required". It sure would be nice to know what is necessary and sufficient in "warming-up", to get optimum ROI from the main set, and to prevent injury. Ditto the "cool-down".
My own experience is that I "feel" best with a 10-20 minute warm-up for an hour workout, with a few minutes for short intense efforts (strides or spin-ups). For longer efforts (2 hour run, 4+ hour bike), I don't seem to feel like I need more than 20 minutes. But I don't know if that is just habit, following the herd, or truly necessary work.
Comments
Perspectives are interesting. I've never thought the EN program de-emphasizes the warm up. To me, the main set being "required" has always meant--warm up till you need to, do the set, then bag the rest if you have to.
I can also tell everyone the older I get the more I need a warm-up. 20' on the bike is fine (outside), 15' on the trainer. 12' running is perfect--most days. Start out EZ, then pick it up with some strides or 1' intervals on the bike at FT. On the trainer I pedal any-old-EZ way for 5' to wake up in the early a.m., then start playing with cadence, then 1' intervals until I get to ~15-17'. Then I'm good to go.
I remember reading an interview with Boston legend Johnny Kelly who said he always walked a bit before he started his run warm up. He said it was a "trick he learned from the Finns," i.e. Lasse Viren. I can say if I walk even just a minute or two before I start a run, it always seems to feel better at the end. One would wonder why I don't do it all the time?
Mr. Gleason should be an interesting check in here. He goes from bed to intervals some times when pressed for time.
Also, basically the more intense a workout the more warmup I needed. I can go do a longer ride or run with little to no warmup most days, and some days I could even jump into running marathon pace. However If I am doing TP or IP work, there is no way I can just hit my target starting out cold.
I believe WU is a bit of misnomer! Heading out at lunch on a hot day for a run and there is almost no WU. No 30'at Z1, etc. It is already hot and I believe nothing is gained fitness wise by prolonging the work. I may be in the minority here.
This morning headed out early and it was cooler and foggy for bike work out 3x(6x30/30) (3') and I warmed up for a good 15 minutes. No way I could have rolled out of bed and started the 30/30 without getting the blood pumping!
I guess my conclusion is WU is dependent upon person, time of day, type of workout, etc. How is that for vague!
I also find that as I have aged, need more of a warm up. Also do so much better in afternoons than am. Morning workouts take me much longer to get going. Interesting topic
I agree that the warm up is kind of a personal thing...I tend to through 5-10 min of z1 jogging in before runs, and about 5 min of cycling. I WILL say, though, that I hope no one is doing what we (or at least I) was taught growing up...static stretching. That is a terrible idea! I can't believe I played soccer for 15 years before I finally took it upon myself to determine my own warm up routine, and I found out that there really couldn't be a WORSE idea! Dynamic stretching...okay, and optional; static stretching is flat out a NO NO!
If I'm tired from previous workouts, I need the warmup just to be able to do what I know that I can. Without a warmup, it sometimes just wouldn't happen...especially something like threshold intervals. But when I'm less tired, it's less important or at least less extensive. As for easier workouts needing less warmup, I think that's pretty much just because the workout itself is not as big a stretch from my warmup intensity.
Stretching is another one related to this. I like to stretch before my hard running intervals, but it's always after some warmup... so the sequence for a 3-4 x 1 mile set might go 10-15 minutes of easy running, stop and stretch for a few minutes once things are warm, go another 10 minutes with the strides in there, then hit the intervals. Funny, I never feel like getting off the bike to stretch would help anything.
Looks like a lot of variety here. I havent looked at the literature yet regarding warm ups, but I will do some digging to make sure this article just isnt some shock and awe campaign.
Personally, I have to put in a good warm up these days. Last year, I really didnt do much to warm up other than walk around. I think it was more to get rid of pre-race jitters. Now though, I typically run 10-15 minutes with spin ups, skipping, and high cadence periods. I started doing it after I noticed on the bike my watts would slowly go up during the warm up phase with the same effort. In addition, I often find that in 10k or greater, the first two miles are the most brutal for me, and then my body seems to settle in and move more effeciently. If I didnt warm up before a 5k, I would be ready to run at the END of the race. Just a study of one, but its what works for me.
Now warm down? Thats pretty much walking to the car/shower/bar with stretching.
Funny, as a musician I have noticed that as I have gotten older, I need to warm-up my hands before I play and I feel the same thing in my athletic life.