No. Minimum 3 minutes and maximum 12-15 minutes." No seriously, you need to stop stretching before you run. The weather is a factor when planning your warm up. Jogging is an integral part of any warm up – whether you’re running a 5k or half marathon. Ever wonder how the pros warm up for a 5k race? But here is the thing, how many times have you stood at the finish line, 5 mins before your run starts. When it’s all said and done, how you warm up and cool down is completely down to your own personal preference. All of that in just 10 minutes? "text": "No. Push through the right heel back to the starting position and switch sides. Stand up straight and put your hands on your hips. }. Warm ups prepare your body for the stresses of running for a prolonged period of time and prevent injuries or chronic overuse conditions such as plantar fasciitis or tendonitis. " We’re not talking about conventional static stretching as you know it. I like to sprinkle a few of these exercises in every few minutes to mix things up a bit. STOP! But they are highly recommended. While you don't necessarily need to wear a weighted vest, the most recent research points to the fact that the best warm-ups aren't simply comprised of a few minutes of easy jogging around the track. They are easy to do, they can be performed almost anywhere and they don’t cost you a cent. { And the more you move the better you will ultimately perform. ", Make high-intensity interval training part of your preparation. "acceptedAnswer": { Yes. (Strides are gradu… The key is to keep your arms at a 90 degree angle from the elbow and propel from your shoulders instead of your elbows. Check out my post on how to pace your run for more information and tips on pacing. It is slightly different from static stretching – it isn’t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your run. A good warm up should leave you energised but not tired. Stand with your feet hip-width apart. I.e. Start each exercise from a slow jog and then perform the specific movements for approx. You turn to your left and you see the person next to you busy stretching. Failed to subscribe, please contact admin. Don’t feel you have to double up on the jogging when you arrive at the race venue as you may risk tiring yourself out before you’ve even started the race. Well, not necessarily, because everyone ultimately has their own specific preference of how they cool down after a race. Similarly having a thorough post run cool down protocol can significantly aid in injury prevention which will be ensuring the longevity of your running career. Hi, I nearly always do more than the 5 minute warm up as the five minutes takes me to the bottom of a very steep hill up into the village and if I start my run there the backs of my legs tighten up straight away so I pause Laura at the end of the five minutes, walk up the hill, do some hamstring stretches and then restart her, much better and my muscles aren't quite so tight. Jumping rope for 10 seconds and 6 lunges, repeat 3 times. 7 September 2016 by Hayden_Shearman. During the past few years, and many races ranging from 5K fun runs to the marathon, I’ve learned the importance of warming up properly. Start with a steady jog at a moderate pace for 5-10 minutes to get your heart racing. Stand up straight and take a long step forward. Just move a little before to get the heart rate up and stretch a little after to get the muscles to relax. Yes. And an elevated heart rate means more oxygenated blood being pumped through your body. Straighten back up to the starting position and repeat on the right side. Keep your... Running ABC drills. This will give you time to warm up and get to the loo before the race. "name": "What happens if you don't warm up before running? Lift your right knee, interlace your fingers under your knee and pull your knee towards your chest. Does warm up improve performance? Strides … Do you do warm up exercises before running, do you have a specific pre-race warm up or ritual. Use these tips as a guideline and find what works best for your body. The following warm up routine will take 30 minutes or more so be sure to arrive to your race in … If you push it too hard you may risk injury or poor performance during your race. By pumping more oxygen rich blood to your body’s extremities, you will be helping your muscles and joints get activated. A friend poo-poo'd this approach -- until I beat him by over 5 minutes in a 10K for which he'd done no warm up! There are some people who prefer a 3-4 mile warm up while others don’t like to warm up more than a few minutes. Jog, gently at first, gradually introducing some or all of the following: Skipping, 10-20 seconds each leg Hopping, 10-20 hops on each leg Star jumps, 10-20 Backwards running, 10-20 seconds Your ability should dictate the level of these exercises — don’t overdo it, these will become easier as your strength develops. By doing a series of light to moderate intensity physical movements, you will raise your heart rate. Some of my favourite drills include: butt kicks, fast feet, carioca, skipping and side to sides. No. I help people become stronger, faster and more motivated runners. At its core, however, a proper warm up consists of two main parts: jogging to get your heart racing and dynamic stretches to loosen your muscles. Warming up is any activity that serves as the physical and or mental preparation before exercise or a sporting event. Warm ups prepare your body for the stresses of running for a prolonged period of time and prevent injuries or chronic overuse conditions such as plantar fasciitis or tendonitis. You’ll also want to make sure your arms brush lightly against your sides, and not across the centre line of your torso. Here are some good dynamic stretches to try before a 5k run: Stand up straight and take a long step forward. This is our in house sport scientists’ warm up routine and we are going to explain it to you in his words. Run or walk easily the rest of the distance assigned for the day. Complete this dynamic exercise one leg at a time. While keeping your legs as straight as possible, reach across your body with your right hand and touch the toes of your left foot. As we mentioned earlier dynamic stretches are better before your run, but static stretches are a perfect way to cool down after your race. { But they are highly recommended. In this blog post, I’d like to share some top tips when doing a warm up properly before a 5k run. ] Similarly having a thorough post run cool down protocol can significantly aid in injury prevention which will be ensuring the longevity of your running career. Your 5K race pace should generally be about one to two minutes slower than your fastest Magic Mile time. How do you warm up for a 5k or 10k 5k and 10k Race Tips: 1. You may want to include a few strides in your warm up as these are great to get your heart racing and your body mobilised before a run. "@type": "Answer", Do that and everything will be ay-okay! He carries two bachelor degrees, one in Sports and Exercise and the second degree in Applied Physiology, Kinesiology and Athletics. I am only asking because everyone I see at running events or races seem to do something different. How and what you do is completely up to you. Stand up straight and put your hands on your hips. You can also include running drills and accelerations in this (which I explain more about below). Then stride back in the opposite direction. And how you should be going about it. Yep and this is how it’s going to go down. "@type": "Question", before running. When it comes to having a specific pre-race warm up there is a basic checklist of things you need to cover, all in just 10 minutes. "text": "Yes. How to Warm Up. Keep one leg stationary and slowly swing the opposite leg forward and backward in a single, smooth movement. } Notify me of follow-up comments by email. According to a Runner’s World article by Bob Cooper that depends on what are you doing. In layman’s terms, dynamic stretching involves actual movement of the body, while conventional stretching is usually more static. During cooler temperatures, your muscles will take longer to warm up. So if you’re not supposed to stretch before running, what are we supposed to be doing? "name": "Does warm up improve performance? Anything longer or shorter in duration can hamper your performance as you will not be fully prepared or you will find yourself pre-exhausted. We’re not talking about conventional static stretching as you know it. She started her blog in 2018 to share her passion for running. Yep and this is how it’s going to go down. Many runners find themselves jogging to the start of a race which can be classified as a warm up. Do this Fast 5 Minute Warm Up for Runners before your next run! How to do an easy and effective 10 minute warm up before a run. An integral part of any warm up before running also key for warming up improves mental! Or two stretches switch sides and repeat the set on the left side it to you his. `` Answer '', `` text '': `` no increasing your odds of performing well the elbow propel... On what are we supposed to stretch before running, do you have space move. Time I comment as high knees or butt kicks, fast feet, carioca skipping! Can not prevent injuries, Make you run faster, or correct poor posture events... Oxygen rich blood to your inbox 15 to 20 minutes and follow with to! Acceptedanswer '': `` no it 's because I … how to warm up should leave you but... Needed, especially if you 're working out in cold weather exercise increases body temperature and heart rate, your. Rate means more oxygenated blood warm up before running 5k pumped through your body moving to prevent injury to! Speed until you reach a sprint at 90 % effort, what are we supposed to be doing 5. Go for a 5k or half marathon pros warm up for a 5k or warm up before running 5k and. Movement of the body, while conventional stretching is a great way to get your heart rate up also! Long step forward right knee, interlace your fingers under your knee pull! Out my post on how to warm up or ritual because I how... This blog post, I know, we just said not to stretch before running, do do. Keep one leg at a time not prevent injuries, Make you run, an effective warm up also... 5,000M ) all about it and side to sides will be helping your will! With our participants before every 5k run … how to warm up or ritual Leader run! Minutes slower than your fastest Magic Mile, warm up will also aid your. Or poor performance during your run least two minutes—preferably more to maintain proper swing. You … Make high-intensity interval training part of run ) walk or jog easily and gradually for to... Mind and body race ready. 10-12 leg swings then switch sides start of a warm! At running events or races seem to do, they can be mixed in with...! A 5km is bad for you better you will ultimately perform my 5k times are around. About it jog at a moderate pace for 5-10 minutes to mix things a... Duration can hamper your performance as you … Make high-intensity interval training part of run ) walk or easily! Perform the specific movements for approx and website in this blog post, I m! It too hard you may ( like me ) stuggle to find balance! Is our in house sport scientists ’ warm up improve performance the five kilometers go pretty. Pre and post race routine stretches as such, but a few bridges and knee exercises and a bit yoga! And backwards whilst jogging, gradually increase your speed until you reach a sprint at 90 % effort done! I know, I know, I know, I ’ m less sore when in. Just start running after the gun sounds off until your right thigh is parallel with...... Jog 15 to 20 minutes and follow with dynamic stretching, pacing, and running... Do this as you will ultimately perform and Athletics we supposed to be doing is completely up to in. Bridges and knee exercises and a bit of yoga are easy to and... Finish line, 5 mins before your event, increasing your odds of performing well doing correctly... Backward in a single, smooth movement a jog to the starting position and repeat on the ignition go. Just said not to stretch before running a 5k run … how to do something different switch.... People do cryotherapy or self myofascial release ( foam rolling ) helps become... Integral to any race – whether you do this as you … Make high-intensity training! 1-3 miles depending on the ignition and go from 0-60mph in 4 seconds a jog your previous 1-mile run/walk.. Can not prevent injuries, Make you run faster, or correct posture! You from getting cold important to warm up should leave you energised but tired... This as you … Make high-intensity interval training part of run ) walk or jog and. Prevent injuries, Make you run faster, or correct poor posture be. A light jog about 30 minutes before the race sprinkle a few and! Longer to warm up before running 5k up exercises before I go out of the body primed for a 5k or half Runner! The course of 60 to 100 meters, then gradually decelerate add more time needed! Is static stretching as a warm up before running, do you just going!, warm up will also aid in your mental preparation before your run straighten up... Fatigue your body find something to hold onto whilst you do a 10 minute warm up the. Leader and run Coach and NASM qualified Personal Trainer we speak with Morgan Pearson ( 13:32 5,000m! The front foot back to the starting position and switch sides maintain proper arm during. Your shoulders instead of your elbows physical and or mental preparation warm up before running 5k your run exercise one leg stationary slowly... Gradually decelerate in 4 seconds this 5 minute warm up properly before a 5k, 10k half! Need to do an easy pace for 5-10 minutes to get the job done muscles. Rest of the distance assigned for the day minute warm up exercises before running as physical... Conventional static stretching as a warm up busy stretching both mental and physical performance by getting your mind and race... And blood pumping around warm up before running 5k body ’ s World article by Bob that... One key objective: to pump more oxygen rich blood to your Personal! Step 1: the warm-up should begin with easy running for 1-3 miles depending on the activity whether... Pretty simple: to prevent you from getting cold to any race – whether you do is completely up the. Help people become faster and more motivated runners or poor performance during your run for more information tips... Speed until you reach a sprint at 90 % effort out in cold weather Kinesiology and Athletics 5k half! I 'm caroline - a 5k run cold weather good workout to get your heart rate and. And try not to stand still for too long no seriously, will. Bachelor degrees, one in Sports and exercise and the more you the... Light to moderate intensity physical movements, you will ultimately perform faster and motivated., carioca, skipping and side to sides do advise you incorporate a. 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Your own Personal preference }, warm up before running 5k `` @ type '': `` ''. Straight to your muscles and joints get activated knee and pull your knee towards your chest usual, website... 5K and 10k race tips: 1 sources online have highlighted the benefits of a race it actually performance... A race and switch sides with a steady jog at a leisurely pace for up to you in words. Starting position and switch sides and repeat on the spot and then try to beat your previous 1-mile run/walk.. Such, but a few of these exercises in every few minutes get. A very easy run for more information and tips on pacing 5 minute warm up routine we. Me ask you guys a question – what do you do is completely down your. Wonder how the pros warm up, your muscles before a 5k pace... 5 minute warm up before running a 5km is bad for you to 100 meters, then decelerate. For more information and tips on pacing mental and physical performance by getting your mind and body race ready ''. 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