pre-race warm up?

[eustace_xc]

iv always been confused as to what the best way to warm up before a track race is. for distance events (mile and 2mile) do you think it is good to get a long/fast warm up in or simply jog for a couple minutes? should it be done 30 minutes ahead of time or just before the race (even though thats almost impossible since at most meets you have to check in and sit there for 20 minutes before you run)? should you do striders? i have read a couple different articles on this topic and it seems pretty debated and everyone has their own opinions. what seems to work best for you / what have you heard is the "right" way to do it?

[Rob J]

I usually jog about 15 minutes before the race for a few minutes, then do some dynamic and static stretching until my heat is called...just try to stay loose from the initial jog to the race itself..

[scar]

of course everyone does their different things, but i like to start about 30 minutes before my race, and get about a 1.5-2 miles while stopping in the middle and stretching, i like to do 2-3 strides and jump around for a little while before, if i am doubleing then i will normally do a little shorter of a warm up just to get my legs moving and warm, but of course its different for everyone, you just have to figure out what works for you and calms you down the most

[miler]

I start 30-50 minutes before the race depending on how fresh my legs are. Then I get going pretty slow and accelerate. If my legs are feeling crappy I will warm up for 20-25 minutes ( I only get going at a decent speed in the last 7-10 minutes, maybe ). For dual meets where you dont have a lot of time in between events I usually warm up less no matter how my legs feel. Spikes are applied, then I go to the section of the track that isnt being used and do quite a few strides.

[xcrunna]

most times they bring us out onto the waiting area(put on spikes and wait) 7-8 minutes before the race, in that case 40 minutes or so before ill jog for 10-15 minutes then do drills and stretch til they line up the heat, and right before you go out do some short strides, i try to sneak some on the track if i can right before, usually they yell at u for that tho...
this is in MA

[chris]

i start of with 3 or 4 strides and work my way into 1 or 2 sprints at around 85%, although i only keep these for around 50 meters. then i strech
keep in mind i run the 600 and 800 but it seems to work because my legs are loose and my times are pretty good

[CharetteR]

i start my warmup 45 minutes before race time. start off with a 10-12 minute jog then do a good strech and after that i do drills which consist of anklings, quickies, kareokee, high knees, butt kicks and such and then around 5 strides to get warmedup and ready to go

[rustytf2]

i start my warmup 45 minutes before race time. start off with a 10-12 minute jog then do a good strech and after that i do drills which consist of anklings, quickies, kareokee, high knees, butt kicks and such and then around 5 strides to get warmedup and ready to go
I do the same as this guy, except i start an hour before, so i have time after my run for the bathroom, i also run like 5 minutes more. i dont like to be rushed... plus it takes me a long time to warmup cuz im a pretty tight by nature guy

[Maverick22]

I usually go for a warm up run about 35-40 minutes before my race. After that I get back and I do some walking drills (a walk, b walk, lunges, ect.) before getting my spikes and going onto the infield. Then I go through some basic streches just before putting on my spikes. After my spikes are on I do some faster paced drills (a jog, b jog, high knees, ect.). I usually check in then do a couple of striders before having a couple of minutes of down time. Then I fly.

[lasseviren]

i jog around for 10-15 minutes, do some static stretching, do some sprint/form drills, do a stride in my trainers (about 70m or so), put my spikes on and do a couple of fast sprints, take my spikes off and check in, put my spikes back on and stay loose until i line up.

[rustytf2]

i jog around for 10-15 minutes, do some static stretching, do some sprint/form drills, do a stride in my trainers (about 70m or so), put my spikes on and do a couple of fast sprints, take my spikes off and check in, put my spikes back on and stay loose until i line up.
lol why dont u just leave ur spikes on? or just do those other couple of strides in trainers?

also...am i the only one who goes to the bathroom? lol

[zipdodaw]

also...am i the only one who goes to the bathroom? lol

no, definitely not. In fact, that's where the majority of my warmup is spent, haha.

I usually start 45 minutes before and run for 15 mins or so, stretch, go to the bathroom, do some plyometric type stuff, stretch/bathroom, more jogging, strides, last bathroom, race!

[neeeeeeeerm]

for the 800m, I start my warmup about 40-50 mins before racetime. I start with a 10-15minute jog, with the last 5ish mins quicker. Then I go through an entire static stretch routine, but only hold each stretch about 8-10 seconds. Then some light dynamic stuff, some hard strides, then sit around and stay loose for about 10ish mins and just get my focus on.

[K.Mart]

i start my warmup 45 minutes before race time. start off with a 10-12 minute jog then do a good strech and after that i do drills which consist of anklings, quickies, kareokee, high knees, butt kicks and such and then around 5 strides to get warmedup and ready to go
That's almost exactly what I do. :D

[yeahtrack123]

1.5-2 mile slow jog 1.5 hour before race
fast pace 100m strides
stretching
walk around
1 mile decent pace
drills
walk around some more fast strides right before the race

[lasseviren]

lol why dont u just leave ur spikes on? or just do those other couple of strides in trainers?

also...am i the only one who goes to the bathroom? lol
because usually i have to walk over concrete to get from the warmup area to the track and i don't like doing that in my spikes or (like at the armory) the officials have to check the spikes before you race in them. i also hate doing strides in trainers, but the first one always feels slow, so i figure by doing it in trainers then i'll have an excuse for why it feels slow.

i go to the bathroom a lot, but don't consider it "warmup".

[xcrunner13]

because usually i have to walk over concrete to get from the warmup area to the track and i don't like doing that in my spikes or (like at the armory) the officials have to check the spikes before you race in them. i also hate doing strides in trainers, but the first one always feels slow, so i figure by doing it in trainers then i'll have an excuse for why it feels slow.

i go to the bathroom a lot, but don't consider it "warmup".

idk about you but i get pretty sweaty in the pot

[runnerdude1543]

jeez i warm up alot compared to you guys i gues, i leave like a hour at least before my race. then i go out and jog for about 25 minutes, come in and stretch and get a sprint in for about 10 then go jog for another 15 minutes and then go stretch again and by this time my race has been called im on the infield stretching and will jog around or sprint up until im on the track.

[stuckey08]

I do a lot of stretching, and about a half mile jog. Then some leg drills and strides. Also do some more leg drills on the way to the starting line. I start stretching about 35 minutes before my race is supposed to start.

[BrandNewHero106]

I only do like 1000-1600m for my warm up. I like to warm up about an hour before my race, then do a quick little 50m sprint or two. I also make sure I stretch periodically before my race and while waiting, then do anywhere from 1-4 strides before starting. I dont really have a set routine, I just kind of do what feels good, and I usually feel pretty good for my races so.

[future sub-4:20 miler]

15-20 min. jog, length depends on weather. I do lots of stretching and about 2-6 strides, depending on how I feel.

[JoeRunning]

Damn, those are long warmups.. For indoor the most we do is like 4 laps (and not even consecutively). I should try running more warm-up laps, though noone ever stays with me for more than one lap, its like an anti-warmup team...