General Discussion Triathlon Talk » Best way to warm up for a 5k Rss Feed  
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2009-11-23 9:35 AM

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Subject: Best way to warm up for a 5k
So i'm trying to learn to run faster.  Doing 5k races during the off season.
Following the advice here, I ran flat out and set a PR of 7:55/mi last 5k.
If I hadn't developed a nasty side stitch, it would of been faster.

SO-

What's the best way to warm up, to avoid the muscle cramp?

Time/pace/when to run before hand is the basic answer I'm seeking.
Thanks,
steve


2009-11-23 9:43 AM
in reply to: #2526850

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Subject: RE: Best way to warm up for a 5k
Warm up does not = no side stitch.  Side stitch is pushing too hard and breathing out of control.  Only way to stop that is to slow down.

As to what is the most effective warm up?  Mentioned in the other thread, there is none.  It is an individualistic thing.  I personally do best with a 2 mile easy run before hand.  Others work fine with strides and stretching.  Everyone is different and the only way to know what works for you is to try different things.
2009-11-23 9:48 AM
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Subject: RE: Best way to warm up for a 5k
No magic answer.  Warming up will not necessarly by itself eliminate the potential to develop a side-stitch during a race.  Better overall fitness and staying relaxed with good breathing technique will probably help more.

Everyone warms up different before a race.  I walk/jog for 10 minurtes or so, stretch gently, then run some tempo 200-or-so runs then stretch some more and basically try to stay loose before the gun goes off.

Just my 2 cents.  Good luck with your races!
2009-11-23 10:04 AM
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Subject: RE: Best way to warm up for a 5k
  It is an individualistic thing.  I personally do best with a 2 mile easy run before hand.


Wow....I am pretty lazy probs do 100/200m jog and some stretches. But being young and injury free means I can be a little cavalier with such. Work out whats best for you, stretches really should be an essential but again that is individual.

Personally I find doing some warmups a better mental than physical exersice, calms the nerves and re-inforces that "yes I can actually put one foot infront of the other"

For some reasons I find a correlation between exessive pre race nerves and stitches, my guess is that in these situations careful race plans and decent breathing is subjagated by my nerves.



2009-11-23 10:14 AM
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Runner
Subject: RE: Best way to warm up for a 5k

I try to jog the course (as much of it as I can).  One, it's a good easy warm-up.  Two, there's a tactical advantage to knowing the layout.

2009-11-23 11:31 AM
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Subject: RE: Best way to warm up for a 5k
To add to the above, while there's nothing like trying out different strategies on race-day, I think you can learn a lot about what works best for you (warm-up-wise) by just observing how you feel when you do your training runs.  For me, typically after 1-2 miles of easier running, I start to feel better, and I interpret that as 'now I'm warmed up'.


2009-11-23 2:32 PM
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Subject: RE: Best way to warm up for a 5k
Experior - 2009-11-23 11:31 AM

To add to the above, while there's nothing like trying out different strategies on race-day, I think you can learn a lot about what works best for you (warm-up-wise) by just observing how you feel when you do your training runs. .


I completely agree. You won't know what is the best warm up for yourself until you know what being "warm" feels like. How long does it take for you feel "good" and "warm"?

For me, it takes 10-15 minutes of running. For a 5-10K, I do 4-6 striders (20m build up; 20m more acceleration; 20m all out, controlled sprint).

Good luck with your 5Ks!
2009-11-23 3:47 PM
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Subject: RE: Best way to warm up for a 5k
Daremo - 2009-11-23 10:43 AMWarm up does not = no side stitch.  Side stitch is pushing too hard and breathing out of control.  Only way to stop that is to slow down.

yep


As to what is the most effective warm up?  Mentioned in the other thread, there is none.  It is an individualistic thing.  I personally do best with a 2 mile easy run before hand.  Others work fine with strides and stretching.  Everyone is different and the only way to know what works for you is to try different things.

I'd agree it differs for everyone. Daremo's 2 mile easy is a good w/u. I usually do a mile and some plyometrics I like to finish all this 15 min before the race. and a few strides - I do these within the last minutes prerace

.just to complicate matters - don't forget to include good nutrition and hydration

2009-11-25 11:49 PM
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Subject: RE: Best way to warm up for a 5k
I do the same warmup for a 5k as my warmup for a typical track workout. 1 mile at my easy pace followed by some strides right before. The goal is to get your muscles loosened up with the easy run and then get your heart rate up with the strides.

Also, one of the scientific theories behind side stitches has to do with food or fluid in your stomach bouncing up and down and stretching the diaphragm too much. This theory seems to match up quite well with what I've seen personally. I used to have a huge problem with side stitches, but since I've made sure to limit how much I eat or drink immediately beforehand for the shorter races (for some reason I used to think drinking a lot of water beforehand was a good idea), I definitely seem to get them much less often. For longer races though (like a half ironman), I still stuff my face beforehand of course.
2009-11-26 10:59 AM
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Subject: RE: Best way to warm up for a 5k
I don't eat or drink pre-race.  I agree with Daremo, it happens when I push too hard.  Just need to train harder.
2009-11-26 1:34 PM
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Subject: RE: Best way to warm up for a 5k

My warm up for a 5k consists of 2 to 3 miles, starting very easy and progressively picking up the pace. I try to finish with my heart rate well up into upper zone 2 to mid zone 3 and then I try to keep it up in zone 2 until the gun goes off. I find it much easier and comfortable going out hard if my heart rate is already elevated.

As has been stated, warming up will not prevent the side stitch if your running beyond your fitness.



2009-11-26 2:54 PM
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Subject: RE: Best way to warm up for a 5k
7km running with increasing speed
stretching
5x100m pick-ups, 100 recovery
finishing them 2mins before the start
going in front keeping moving, ready set go!
2009-11-26 8:32 PM
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Subject: RE: Best way to warm up for a 5k
There is obviously no right way for everyone.

Did a turkey trot today. Got up 3 hours beforehand and had piece of toast and oatmeal. That's a normal and good thing.

The day before I didn't take off as I usually do and others do, but did 2000 yards in the pool, a heavy workout where I ended up with cramps in my calves. Not a normal or good thing.

The morning of the trot I didn't do any pre-race stretching or running, just walked around the block a couple of times.

This was the first race I did where my legs didn't feel like lead at the start. I went out fast at the start and tried to maintain a pace as best as I could. Finally broke the 20:00 minute barrier, just barely, with a PR or 19:58.
2009-11-26 9:18 PM
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Subject: RE: Best way to warm up for a 5k
EvenOlder - 2009-11-23 9:35 AMTime/pace/when to run before hand is the basic answer I'm seeking.
Thanks,
steve
FWIW I think the rule of thumb is the shorter the distance, the longer the WU. So, for 5k I'll start with 2-miles at a pace about 2 min/mi slower than race pace followed by 4x50 striders. Try to time the WU so that you're done shortly (as in minutes) before the start. Can't help you with the stitch. Good luck.
2009-11-27 7:34 PM
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Subject: RE: Best way to warm up for a 5k

Daremo - 2009-11-23 9:43 AM Warm up does not = no side stitch.  Side stitch is pushing too hard and breathing out of control.  Only way to stop that is to slow down.

As to what is the most effective warm up?  Mentioned in the other thread, there is none.  It is an individualistic thing.  I personally do best with a 2 mile easy run before hand.  Others work fine with strides and stretching.  Everyone is different and the only way to know what works for you is to try different things.

What about drinking and/or eating?  I know I get a side-stitch on the left side sometimes from having something in the stomach beforehand.

I will agree with the very first statement.

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