How the perfect running warm-up can help you reach your full potential.
“So you want me to run…..before I run,” Dylan asked with bewildered.
“Usually, I’ll just get to the start line, and by the first mile I am feeling good to go.” she continued.
Dylan is a runner who trained her butt off for a half marathon. She did speed work improved her pace and tapered the week of the race. All signs pointed to a “PR”.
Our post-race conversation went as follows:
“I dunno what happened”
“My first mile was just WAY too fast. I tried to hang out, but by the 10th mile, I was toast. “ Dylan said to me during our race recap.
I soon realized my description for a “warm-up” was shitty. I was not detailed enough, and it was the reason her race stunk.
The first mile will not make your race, but it can break it. Without a proper warm-up, you are much more likely to “go out” too fast. Or to feel exhausted too soon. You will not have not a sense of how you feel at the start line.
Thanks to my screw up, I now know the importance of a strong warm up.
How to warm-up for your run.
Usually, a lighter version of the exercise will suffice for a warm-up.
For instance, when you bench press, you warm up with light weights and build up for your “working” sets.
Running it is not different. You will need to run light to get your body ready for peak performance.
Run 1.5-3 miles depending on your weekly volume for your warm up. Regardless of the race distance.
The first half of your warm-up should be at a comfortable, relaxed pace. In other words, it should feel slow.
Then pick up the pace to halfway through the warm-up. Get your warm-up pace close to your goal race pace. Get familiar with the feeling.
Time your race pace intervals and recovery between. Aim for 30-60 seconds at your goal race pace, and slow to a jog between intervals. Repeat 4-10 times.
If you are fit and fed a 1.5-3 mile warm up will not have any bearing on your energy levels for the race. Don’t worry about wasting your performance during the warm-up. It won’t happen.
Warm-up your breath to stay relaxed
Your breathing mechanics get out of whack during a race. Elevated senses and stress can cause you to breathe heavy and into your chest. Chest breathing limits your ability to take consume oxygen. That ain’t good.
Proper breathing starts in your diaphragm, aka belly breathing. Before you begin your warm-up jog do breathing reps to activate your diaphragm. Diaphragmatic breathing will keep you in a relaxed state and improve oxygen consumption.
Or
Diaphram Warm-up
With your hand on your belly take slow breaths in through your nose and feel your diaphragm fill up with air. Your hand will protrude as your belly expands with air. Bring your hand back toward your spine as you exhale.
Do this for 2-3 sets of 30 seconds each.
Walk with breath hold.
Exhale through your nose until all the air empties from your lungs. Now pinch your nose closed like you smell something gross. Then walk at a normal.
Walk as many paces as possible and when you begin to feel a thirst for air. Do not will yourself to hold your breath longer. Release your nose and breath through your nose until normal breathing ensues.
Do 3-4 sets of paced breath holds
Muscle Activation for efficient running.
Make sure your muscles are ready to go after your breathing warm up. Runners are “front dominant” and lack muscle activation in glutes and hamstrings. Bodyweight movements will improve running efficiency by increasing muscle fibers activation.
Do the following to warm up your glutes and hamstrings:
- 2 x 30 Glute Bridges
- 2 x 20 Single Leg RDL
- 2 x 10 walking lunges
When you should warm up to get race results.
Your warm-up will vary depending on the distance.
A shorter race like a mile or 5k will need you to be in peak top end speed as soon as the gun goes off.
Whereas a longer race will give you more time to get to the starting line and relax.
A safe bet is to start your warmup 30 minutes before fun time. You will give you ample time to hit your exercises do your run and get to the start line with 10 minutes to spare.
Putting it together
30 minutes before the race
1) Three sets of paced breath holds:
2) Two Rounds:
30 Glute Bridges
20 Single Leg RDL
10 walking lunges
3) 10 minutes light jog with pickups:
10 minutes run with 6 x 30-second race pace bursts
Get back to the line with 10 minutes to spare before the start of the race.
A proper warm-up will put you in the best position possible to excel on race day. You have done the work in training; your taper was flawless and you are ready to go. Don’t screw up your race by having a shitty warm-up.
