Pre-race warm up????

Just wondering what folk do as a pre-race warm up to maximise all that hard work in training.

I've read somewhere that some top athletes do a 30 minute warm-up, but wondered if that changed considerably depending on the race distance, terrain etc??

I usually do a steady-ish mile to get my legs going, then a couple of short steep hill sprints (about 50m each) to get my heart and lungs going, and I try to have it finished about 10 minutes befiore the race starts.

Just wondered if anyone knew what the folk at the sharp end of things were doing for a warm-up. I'm never going to trouble them, but the warm up is obviously key to having a decent race so i'd like to try and maximise the hours i'm putting in over the cold wet winter by improving what i'm doing!!!

Be interested to hear your thoughts, or accounts of anything you've read etc etc

Ta

The shorter the race, the longer the warm up.

I don't do owt: I end up knackered before I even start.:o

I hardly ever warm up which is why I'm such a strong finisher! Trouble is I hardly ever finish in the top half of the field.;)

Usually a natter and a fag does for me, trying to cut down on the nattering though:o
Seriously though, be interesting to hear what the fast folk do, just don't copy me;)

I usually dont bother with a warm-up,

but while doing the great north I did the usuall --watch the tiny guy jumping about in the distance and copy him routine, but ended up realy suffering during the race?
I am usually so kna##ered during a race that exerting myself before-hand seems counter productive, But I have not realy had any injuries?

Tomsdad

Interesting sig, Tomsdad. Watched Mythbusters the other week and they were collecting different animal turds and attempting to polish them:confused:

well i'm knocking on a bit now and I find it takes me a while to warm up;)

On the long stuff I now delibrately set off steady and use that as part of the warm up. For shorter stuff I can warm up for 30 minutes or so.

I find early morning races tougher to get going so after breakfast I sometimes go for a a couple of miles slow run with a bit of stretching. I then eat on way to race and follow that with a bit more warm up.

Evening races are not nearly so hard to warm up for as you've been on the go all day.

although many will say I'm always bouncing around anyway hence the nickname tigger

Pre-race pint and kebab and I'm raring to go!!!

Need to cut down on the chilli sauce though, can't stand the bloody sting half way round!!

Ive never been one for warning up really....should do more......usually just run round for 10 minutes or so about 10-15 minutes before there race.

Often depends how cold it is standing around though.:D

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Originally Posted by IanDarkpeak

On the long stuff I now delibrately set off steady and use that as part of the warm up. For shorter stuff I can warm up for 30 minutes or so.

I find early morning races tougher to get going so after breakfast I sometimes go for a a couple of miles slow run with a bit of stretching. I then eat on way to race and follow that with a bit more warm up.

Evening races are not nearly so hard to warm up for as you've been on the go all day.

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I know one former very quick marathon runner, sub 2:20 who swore by a 3-4 mile run first thing in the morning 3-4 hrs before a marathon.

I struggle with evening races, been at work all day, normally sat at a desk, and not really 'up' for races.

Weekend races you normally wake up with that on the mind. For a long maybe a mile jog to the start, some light stretching but nothing really.

For a 10 k normally 10 minute light jog, 3 or 4 50-100 yard strides and some stretching.

I find 10-15 mins of dynamic stretching does the job: jogging around flipping heels to backside, toes out front and knees to chest alternately, with some sprints, and finish off with maybe a static stretch of the hamstrings.

I only really do longer races where your first mile or so can be part of the warm-up: I normally try and start off fairly sedately. But for a shorter race I'd probably warm up more, as Grouse says.

for long races i do some stretching in the back of the van with the heater on:o

For the short fell races and all road races, I generally do a 5-10 min warmup jog 10-15 mins before the start. For longer fell races (a grand total of 2), I just do a little stretching and start off steadily.

It obviously has no effect though as I've not troubled the scorers in any race so far.

you've got to do a warm up before you race, lessening the risk of pulling a cold muscle and getting into the pace much quicker.I always do 30mins with hard bursts thrown in, keeping moving till the last minutes......find it annoying when you have to then stand about whilst late-comers hold things up.
Was watching the World Track Cycling on telley and those guys warm-up on rollers for up to two hours before their event.
Having said that I just went straight into the Three Peaks and Yorkshireman Marathon cold knowing I needed energy for later and I could take the first miles easy.

I did a 2 hour warm up for the Tour on saturday, hence why I probably started flagging half way round lol.

Was constantly stretching from about 8.30 till 9.30, then jogged up the Pendle path for about 1km then back, more stretching, then 15 mins prior to start, jogged up the track from start, up the first climb and back.

I did this because I hadn't run for 2 weeks and I could feel my muscles were really really tight.

I never feel as if I have done enough stretching though.

Back when I used to race properly I'd start about 30-45mins before the start of the race with a 20-25 mins easy jog. If it was a multi-lap cross-country race then it would probably be a lap of the course to find my way round and get the lie of the land. After that I'd do a dozen or so light strides (note strides - not sprints!). Then I'd change my shoes and do a few more shorter faster sprints to get my heart rate up so I'm ready to race from the gun.

I'd also religously warm down afterwards. These days I jump out of the car, grab a number and race. Afterwards I head straight for the pub....

I've experimented with a short run on the morning of an afternoon race - but I don't reckon it worked for me. What did work was a short fast session on the Thursday before a Saturday race. Bear in mind that I was younger and trained harder at this time!

I like to get to a race an hour before the start, sign in, then spend about half an hour streching and jogging gently with small interjections of sprinting. I think it's important to prepare your body for the coming pain. :D

depends if the pubs are open. if not i will just have a quick tinny before the start

I was told that Seb Coe used to have a 2 hour stretching and warm up routine before races. Mind you, he only did kiddie distances and no hills involved :rolleyes:.

No matter what I do I'm still crap at races so I'm not going to bother about it too much from now on.

Normally just do a couple o hours of uphill tire training. Gets the old ticker going, al la Bob.

I usually have at least an hour's drive to any fell race sometimes 3+ for Lakes stuff, so stick the heater on and and hydrate on way. Warm up usually involves 10-15 mins running and 5mins dynamic stretching ala ZootHornRollo.
I'm usually easy to spot prior to the start of race, waving my legs about ministry of silly walks style.:o
I will do a slightly longer warm up routine for morning races as it takes me ages to get going. I like to incorporate some strides at race pace, so for short races will gradually build up to short bursts at pace. For long races just steadily build up to race pace.
The key thing for me is to run the day before,preferrably in the afternoon/evening, I always feel as stiff as a board and legs feel like lead if I rest the day before.

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Originally Posted by Twister

No matter what I do I'm still crap at races so I'm not going to bother about it too much from now on.

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How can you be crap at races:confused: You race, you finish, be crap if you didn't run/race mate;)