A slight change in format for this video. But, after all these years of running, it seems only right to share a concept if I’ve found some success with it. Everyone responds differently so remember to experiment and find what works for you personally. Most importantly, enjoy it. Thanks for watching and supporting.

Pro tip number one: wake up early enough on a Saturday to attend park run.

@westq2

Жыл бұрын

Factos

@61js

Жыл бұрын

🛌🛌🛌 what was that ? 😂😂😂

@TheSandkastenverbot

Жыл бұрын

Sleeping less is such an overlooked way to improve performance and health 🙄

@thisisjogon

Жыл бұрын

I will openly admit I've definitely missed many parkruns because of this. Thank you for watching and hoping you get there one Saturday

@RuairiOTuathail

Жыл бұрын

Pro tip number two: have young kids and be forced to wake up at 6:00 every day forever.

This is the best running advice I’ve ever gotten. I went from a 20:50 to 19:39 in 2 weeks after seeing this. Thank you so much

@thisisjogon

Жыл бұрын

That’s awesome well done. Thanks for watching, I will likely make some more in the future. Harry

Finally went sub-20 this morning at parkrun with a 3km warm up, 1km walk and about 10 minutes rest waiting for it to start. Finished with a 19:43 and half a minute off my previous best. Splits of 3:53, 3:56, 3:56, 3:58, 4:00 Thank you for the tip!!!

@thisisjogon

Жыл бұрын

That's brilliant news Jerome well done and thank you for watching

Just ran my first ever sub-20 minute Park Run and I don’t think it would have happened without watching this video a few days ago! The 2k warm up jog made all the difference 👌🏼 thanks, Harry!

@thisisjogon

Жыл бұрын

Great to hear Dan. Very well done. Thanks for watching what I make Harry

I run for my Uni and the top guys often run 2 miles for a pre-race warm-up before a cross-country race. I never used to warm up properly but seeing those guys do what they do and doing one before each session has made me believe in the power of the warm-up and before my most recent Parkrun PR I reckon the warm-up made a large difference in how I felt.

@thisisjogon

Жыл бұрын

Absolutely, likewise, being around elite runners I saw how much they warmed up and felt the same, it just made sense

Interesting, I was one of those "but it'll only tire me out" believers. I didn't get a PB - though my time varies from week to week by about 30s and it was at the faster end - but what it did do was take away that "bloody hell why am I doing this?" feeling in my legs I usually have in the first km

@thisisjogon

Жыл бұрын

🧡

I LOVE the lack of fluff in this video. Thank you for getting to the point.

@thisisjogon

Жыл бұрын

Thanks for watching

Yep, totally agree. This is one reason why it's so beneficial to run to the parkrun - warm up doesn't feel like an added time burden, and you don't need to worry about parking!

@thisisjogon

Жыл бұрын

Absolutely David - great advice for anyone who lives close

@joetruelove2770

Жыл бұрын

I cycle to Park Run

@thisisjogon

Жыл бұрын

@@joetruelove2770 Awesome

Earned a new Parkrun PB today! By the power of Jog On socks!! Cheers for the video, Harry. - Mack

@thisisjogon

Жыл бұрын

The socks can do wonderful things. Cheers Mack

Great video. To the point and informative. A thorough warm up is often over looked. I'm a club runner who does 800m on track. I do a 30-40 min warm up for a race that lasts less than 2 minutes.

@thisisjogon

Жыл бұрын

Thanks for watching and appreciate the comment

I watched this just before heading out for parkrun this morning and after a little warm up run of 1.5k took 34 seconds off my pb and 52 seconds off my pb for that course. I had never ran as a warm up before so thank you, sound advice!

@thisisjogon

Жыл бұрын

Amazing Michelle great to read. Thank you for watching and hoping you find continued success with your 5K running All the best Harry

Thanks for getting straight to the point and making this info packed with no fat. This lack of adequate warm up is something I need to fix too. ☝

@thisisjogon

Жыл бұрын

No worries

Good morning Harry. Thanks for your entertaining running videos. They are always brilliantly done and so entertaining. I always love to see a new one. Have a great weekend 😀😀😀

@thisisjogon

Жыл бұрын

Cheers Eddie, much appreciated that people like yourself get something from them. It makes all the hours worth it.

One key ingredient in this is also knowing how long the pre-race briefing will take. But yes, absolutely crucial to hit the right pace from the outset. Also a good way to do a bit of course recon if you are doing some parkrun tourism.

@thisisjogon

Жыл бұрын

Absolutely Colin

A good warm up is like a pilot doing pre-flight checks before takeoff. You need to turn your muscular and cardiovascular systems on, and warm up your engines before pushing the throttle.

@thisisjogon

Жыл бұрын

A good analogy

I introduced a 2km warm up run and then some stretches and I was very surprised by the difference it made. Time to add some drills. Great video!

@thisisjogon

Жыл бұрын

Great to read, we've included some drills in the training plan however at some point I'm sure we'll do a video on them

Watched this yesterday, ran the mile from my house to park run this morning, and then did my first ever sub-20! It works! It really, really works! I didn't go that much faster than my previous PB, but I definitely felt more comfortable right from the start, instead of feeling like I'm fighting through the first KM.

@thisisjogon

11 ай бұрын

Amazing to read - yes the comfort factor is huge. You just feel like you’re ready as opposed to getting warm during the 5K. Thanks for watching what I make H 🧡

Love it Harry. Thanks for the tips. Will do a warm up before parkrun.

@thisisjogon

Жыл бұрын

Hoping it goes well Bailie

Great video Harry and overjoyed to finally meet you in person. 😊🧡

@thisisjogon

Жыл бұрын

Great to have you Shaun 🧡

As soon as I clicked on this video I could guess that this would be the topic you discuss! Having a warmup (for me it's 5km as that's the distance from my house to the local parkrun) also helped me improve my time, along with getting up earlier to have a proper breakfast. The other tip I'd have is that moving across to the country to a city with a flat, tarmac parkrun did wonders for my time, but I appreciate that may be impractical to some 😉

@thisisjogon

Жыл бұрын

Thanks for sharing

Interesting. As ever. And entertaining. I see where I'm going wrong. I'm getting the prescribed mile in before parkruns, because that's how far I live from my local parkrun start line, but I am doing it too quickly. Usually because I'm running late. Watching your videos is one of the many reasons I'm not out of the house as soon as I should be.

@thisisjogon

Жыл бұрын

The irony Dave. I used to be the same, was getting a warm up but was blasting it to get there on time.

Watched this video this morning, got to the park run 5 mins earlier than I normally would and had a better warm up. Knocked 20 seconds of my PB!

@thisisjogon

Жыл бұрын

Love it

Agree. The warm up is a massive part of it

@thisisjogon

Жыл бұрын

Absolutely Jim

Thank you Harry, will test it out this weekend!

@thisisjogon

Жыл бұрын

Great Rachael

I did this (2k warm up) today for the first time and got an amazing time. Game changer

@thisisjogon

Жыл бұрын

awesome well done

It’s something that many people, myself included, overlook. I always thought it would fatigue my body prior to the parkrun/training run. After watching some of yours & Phily’s videos i realised how much you both do in a warmup. Towards the end of last year i started to jog for 1km (it works at my current fitness) prior to the session and noticed an improvement immediately. Fitness is still improving and as it does so i will look to increase the jog/run to 10 minutes. I just have to remember to do it before parkrun as well as my solo sessions 😅😂

@thisisjogon

Жыл бұрын

Thanks for sharing Kirk. Absolutely. Wishing you all the best with your training moving forwards.

Thanks Harry, I will give this a go! I need 11s to dip under the 20 and this could be the answer!!

@bh4560

Жыл бұрын

Let us know how you get on

@thisisjogon

Жыл бұрын

I think it could make the difference, let us know

Saw this earlier... Did a 9 minute warm up of actually running. Got a PB and could have pushed harder. Tip of the hat to you sir

@thisisjogon

Жыл бұрын

That's great to read

Great video Harry 🧡 It's something I don't do enough of myself. I'm getting better at warming up but still spend the first km settling in. I'll definitely be making more effort to warm up 👌

@thisisjogon

Жыл бұрын

It's so true though Dave, I'm the same. It takes a real effort to really make yourself get there early enough and really get jogging. Hope that you're well

Thank you Harry! 👍🏽

@thisisjogon

Жыл бұрын

You're welcome, hoping you find some value

Sound advice, thank you! Occasionally I cycle to park run ( about 7 miles), and always get a good Parkrun time after doing so, so I think that's a good warm up too

@thisisjogon

Жыл бұрын

Would imagine so, thanks so much for watching and commenting

Very interesting. Didn't hear anyone mention this before. Always wondered how people set off strong right in the beginning of the run, will incorporate this! Thanks!

@thisisjogon

Жыл бұрын

Give it a go and let us know how you get on

Thanks for the perfect advice at the right moment. After losing my 30s and 40s to chronic sciatica I got back to running in the gym with long-term targets of 20 minutes for 5k and maybe one day 40 for 10k. I already warm up religiously as I live with a tight hamstring and glute. But today I did a full half hour, gently leading to progressive strides. Long story short, I did 20.22 and the first target is well in sight. A like and subscribe is the least I can offer!

@thisisjogon

Жыл бұрын

That's awesome to read, well done on the return and I wish you many successes moving forward

Yes. Recently moved to a house 1.5km from the nearest ParkRun. First time at the event I knocked a minute off my PB. Could only assume it's because I jogged to the ParkRun and my legs felt warm at the start.

@thisisjogon

Жыл бұрын

That's cool, thanks for sharing. It likely made a big difference.

Good video and great advice. I've noticed that about a lot of races -- I don't see very many people warming up. For cold weather races I do like to do about a mile of easy running, following my some dynamic stretches and a few strides. It allows me to settle into my 5K race pace a lot more quickly once the gun goes off. For warmer races, I definitely do a shorter warm-up on account I don't want to arrive at the starting line already overheated. Great advice Harry to all those interested in shaving off some time on their 5Ks.

@thisisjogon

Жыл бұрын

Cheers Eddie much appreciated

Great video Harry, thanks for that. I'll check out the 5k training plan. Finding it tough to break 30 minutes at Bolton Parkrun. But i'm loving my running!

@thisisjogon

Жыл бұрын

Cheers Mark, hoping that you find some improvement but as you say - main thing is that you enjoy yourself. All the best

Totally agree. 3km warm up. 5km parkrun. 2km warm down.

@thisisjogon

Жыл бұрын

Sounds like a great approach

I can relate to this ! 🙌🏼

@thisisjogon

Жыл бұрын

Absolutely

Some solid advice!

@thisisjogon

Жыл бұрын

Cheers Matt, hopefully another RunThrough event will appear again this year as a JOG ON video, certainly planning a meet up at Alton Towers, you guys kindly gave us a discount code so will be promoting that very soon All the best Harry

Brilliant video 🍀

@thisisjogon

Жыл бұрын

Many thanks

Beneficial Video👏

@thisisjogon

Жыл бұрын

Thanks Alex

When I ran 10k for the first time, I felt like I was flying during the last kilometres. It showed me the power of a warmup, yet I don't do it :D

@thisisjogon

Жыл бұрын

Very true

Thanks for the video. I've been running for 18 years and never given much thought to warming-up, tbh! I'll try it on my next 1/2.

@thisisjogon

Жыл бұрын

Awesome Ed, hope it went/goes well

Excellent advice mate ! I have been racing for 34 years and always try and get 2-3 kms warm up, before a race, the older I get the longer the warmer I seem to need, I too finish the warm up with a few fast strides, about ten mins before the start, I watched Mike Gratton (London marathon winner) years ago do this and thought he must know what he is doing ! 😅

@thisisjogon

Жыл бұрын

Ah great words - Mike Gratton was on the track the other evening I said a brief hello. What a runner. Keep up the great running. Harry 🔥

Thanks Harry. Ill give this a go on my next run. 👍

@thisisjogon

Жыл бұрын

It's not exciting as a subject, but hoping it works for you Stuart

Going to try this this morning!

@thisisjogon

Жыл бұрын

Hoping it went well

lack of warm up and dynamic movements is only holding you back, wake your heart up, get the bloody moving and then get out hard! oh, strides, they're very important

@thisisjogon

Жыл бұрын

Great advice

Pre-loading the system and including some strides really helps 👌

@thisisjogon

Жыл бұрын

Absolutely

I ran 11k up hill to my parkrun today. I achieved one of my slowest times! I was super warmed up. 😂

@thisisjogon

Жыл бұрын

That is impressive

Perfect timing! I've been following my Garmin watches' 'Today's suggestion' to increase my stamina & aerobic fitness since Xmas and today I decided to see if I could put it all together and run a better ParkRun time. I've been running Zone 2 ParkRun's at around 32 mins and solid effort runs at just under 30mins for the last few months as I slowly get over a torn hamstring. For context, My PR PB is 22:31, and a solid effort at peak fitness is sub 25m, altho my current VO2 Max is 43, compared to my previous 51. My 'Today's Suggestion' always includes a long warm up, unless it's already a BASE run @7-8min/km so I incorporated this warm up with a good 10 min warm up, followed by some light stretches and lunges. Basically my 25:20 was my fastest time since April, and I hadn't thought about how much I could put down to my new warm up style. It makes complete sense, and I'll definitely keep it up (and drag my friends along too!)

@thisisjogon

Жыл бұрын

Great to read and thank you for sharing. Wishing you continued enjoyment and success in your 5K running. Cheers for watching.

Yes I literally did a warm up 2 mile run before parkrun and nearly knocked off a minute my time today 😊

@thisisjogon

Жыл бұрын

Well done Becci

Hi Harry great video as always, I do about a 1km warm up before parkrun but when it’s really hot and humid like today it was already 25c with 89% humidity, I was already warmed up.

@thisisjogon

Жыл бұрын

Just posted your socks out Bevan! Hoping all is well in Australia

thank you Harry, i'll test the advice for my next races. i'll let you know the difference.

@thisisjogon

Жыл бұрын

Do

It took me a long time to understand the importance of a warm up. The amount of times I used to roll out of bed on a Saturday morning and get to my local parkrun 5 minutes before the start, thinking I was being clever by "saving my energy". It wasn't until I joined my local running club I saw the benefits of a warm up and a cool down, and it certainly has improved my parkrun time in leaps and bounds.

@thisisjogon

Жыл бұрын

Similar story here, I would cut it too close to be able to warm up

I always ignore a warmup and use that first kilometre to get into my run. However, I've watched the video and what I do just makes no sense - I'm capable of running longer than 5k, so I should be able to do a light warmup run before Parkrun so that I'm already 'into' my run by the start. I'm going to give this a shot at the next one I go to. And even if I end up a little slower first time, I'll persevere and figure out the warm up that works for me as it does just sound like an obvious way of improving!

@thisisjogon

Жыл бұрын

Great comment and thank you for watching! Let me know how it goes. Wishing you all the best with it.

@StewartForsyth

Жыл бұрын

@@thisisjogon I tried it last week and I ended up doing my fastest Parkrun in a long time! What I did find is that I felt a lot better in the initial stages of the run and it made it much easier to settle into a comfortable pace. I'll keep doing it before a Parkrun as I still need to figure out what the right length of warmup is for me, however your video is right and a warm up really does help. And it doesn't tire you out either!

I’m really breathing a gut just to get fifteen minutes where I stay because of the glorious gradients. Given me some ideas for some longer runs and use that as the initial warm up from now on 📈⚡️❤️

@thisisjogon

Жыл бұрын

Awesome, wishing you all the best with it Kimmie

Legit 🙌🏻

@thisisjogon

Жыл бұрын

🧡

So this absolutely works. I did a more intensive warm up than I had done the previous week(s) yesterday. I was 38 seconds faster yesterday than I was the previous week.

@thisisjogon

Жыл бұрын

This is brilliant news Martin - well done.

@martinfairley5261

Жыл бұрын

Thanks, it actually happened again last Saturday at a different parkrun than previous stated. This longer warm up certainly helps. On a different note. How do get my hands on a JOG ON t-shirt?

I am 15 years old and I live about 5km from my nearest parkrun. I have started jogging that distance as a warm up, and as a young body I am easily able to run a sub-20 run anyway, however this extra warm up tip from you has taken my time down well. Thanks Harry

@thisisjogon

Жыл бұрын

Awesome to hear well done

@Steezer_geezer

Жыл бұрын

He is literally me

Wise words

@thisisjogon

Жыл бұрын

Wise comment

I'm nowhere near as quick as you are, but I concur completely re: the importance of a good warm up. We are very lucky to live about a mile from our local parkrun and will use the run down to the start as our warm up.

@thisisjogon

Жыл бұрын

Absolutely

Congratulations on that podium finish as well.

@thisisjogon

Жыл бұрын

Cheers for watching Leeroy

Parkrun is my favourite part of week

@thisisjogon

Жыл бұрын

It's great isn't it

Very well executed - enjoyed this format. The only real issue with it in general is its proliferation over the last couple of years, and the content often does not live up to the attention-grabbing headline, but this channel is stand-out enough due to production values and general presentation that it easily passes muster.

@thisisjogon

Жыл бұрын

Cheers, and thanks for the feedback. It's getting around the fact that it's not glamorous. Will look to do more like this, but as you can imagine, only if I'm certain that the value and quality is there.

just found this channel and love it, and would love to get below 20 min on a 5k. after moving 18 months ago to Gloucester, my running has taken a back step as i lost the mojo to get out running, always putting excuses in the way.

@thisisjogon

Жыл бұрын

Cheers Keith, glad to have you watching and wishing you all the best in your own running journey

I always get a really good warm up in at home. And we warm up well before club sessions. But I don’t do it before races… mad when you think about it.

@thisisjogon

Жыл бұрын

It's incredibly true Jack

@JackD87

Жыл бұрын

@@thisisjogon something about caring what people think, maybe? Like I don’t want to be seen to be taking myself too seriously…?? Weird one.

i had already noticed that strides made me feel better during my runs but i don't really do a proper warm up. your video makes me want to give it a try when i can run again, for i'm injured at the moment (maybe because i don't really warm up, lol)

@thisisjogon

Жыл бұрын

Of course, hoping recovery is swift

Too true. Don't forget the strides people.

@thisisjogon

Жыл бұрын

Strides save lives

Typically 3-4km including strides and other dynamic exercises for a 5k race for me. Shorter the race, the longer and more intense the warm up.

@thisisjogon

Жыл бұрын

Sounds like you have a strong approach, cheers for sharing

I’m guilty of not warming up anywhere near enough. Worst but about it is I know it’s something I should do. This video will give me a big kick up the butt ahead of parkrun next weekend! Cheers Harry.

@thisisjogon

Жыл бұрын

Hope you get something from it Nate

I did notice a big improvement to my Parkrun times when I stopped driving there and cycled instead.

@thisisjogon

Жыл бұрын

Great

These are amazing points. I also found that the weekends I didnt warm up for Park run, I would sprint off the line and do the first 1km in 3m 30s and then gas out and really struggle to keep about 5m 30s per km until the end resulting in a 25-26m time and feeling terrible. By doing a light jog at 5-6m per km I would warm up my body and get my mind use to Park Run pace. Then when race started, I would go off at good pace 5min per km and then 2km in start turning the screw like a keirin bicycle race. Since I have applied this method I have got six sub 25m times so it definitely has shaved thirty secs off my time and made parkrun so much more enjoyable (which its suppose to be rather than an exhausting slog that I made it). I reckon I will be done to 24m 30s by Easter

@thisisjogon

Жыл бұрын

That's really cool, cheers for commenting. It's amazing what a difference it can make when you're really warmed up on that start line. Thank you for taking the time to watch and comment.

@TheExciteMike

10 ай бұрын

I need an update. Did you make 24m 30s by Easter? And how about now in late August?

Thanks for the video Harry. One of the things stopping me warming up before a race is that I don't know what I am doing and don''t want to look like a prat . Your vid has given me some ideas so thanks.

@thisisjogon

Жыл бұрын

This is a huge point Mike, but the reality is, you just look like a pro warming up. No doubt I'll address confidence at a race as well. It's a well of a subject.

@lmack6596

Жыл бұрын

I'm so glad you wrote this Mike. In my case, I think I do know what I'm doing - but I'm a ~30min parkrunner. I worry people will be like "who does she think she is?" / "she's not fast enough to take it so seriously...." WARM UPS for all!! :)

@lmack6596

Жыл бұрын

​@@thisisjogon Yes please! A video on confidence would be hugely helpful.

Love it Harry. My training runs often have a warm up section (at least 1km) built in and it makes the intervals etc so much easier, yet I usually only do a few 100m of light jogging and swing my legs about a bit to show willing on Parkrun days. Going to give this a go!

@thisisjogon

Жыл бұрын

Awesome, hoping that it's a success for you

@slowloris1847

Жыл бұрын

@@thisisjogon Did 24:23 first try, then 23:50 last week and 23:44 today (last two pbs), so, it might just be helping!

@slowloris1847

Жыл бұрын

This was such a good tip that I wanted to update. I've been disciplined with a 2km warm up (including some dynamic stretching). Down to 21:31 for 5k now and did my first 10k race and hit 43:58 (a 4min 41s pb). The warm-up made a huge difference!

@tedeshiasmith2149

9 ай бұрын

Thanks, for the update. I will try this for my next run

I have always been doing warm ups :). I think reducing the risk of injury is more than enough motivation and I know I need it if I want to run fast. So far I didn't attend an event without the will to run fast :).

@thisisjogon

Жыл бұрын

That's great

I always try to do at 1/2km warm up before parkrun along with my drills but I think I might up this after watching. Great advice and great content! :)

@thisisjogon

Жыл бұрын

Appreciate you watching Jake

The UK culture of park runs is so cool. Wish we had that here in the US (afaik we do not, even in most big cities)

@L0stJ0hnny

Жыл бұрын

There are currently (Feb. '23) just 57 parkrun events in the US so they are very much few and far between. Most states have no parkrun events at all but then there are four just in the Seattle area so it does depend where you live. The good news is that parkrun is planning to increase the number of events in the next few years.

@thisisjogon

Жыл бұрын

Hoping that they will begin to increase in the US

Great stuff! Will definitely increase the time/distance of my warmup prior to upcoming races. One question though: is there a recommended amount of time between the warmup and the actual start of the race/parkrun? I'm assuming that if there is a gap then to keep it small so as to not lose the benefits of the warmup, but I'm not sure if I should aim for 1-2 minutes or 5-10, or more? Any tips?

@thisisjogon

Жыл бұрын

Good question Robert - I try to keep it within 5 minutes of the actual start personally.

Great video & so true. Can't tell you the amount of parkruns where I only did a brief static warmup not wanting to tire myself out before the "main event".

@thisisjogon

Жыл бұрын

Same here. Not the most exciting subject, but it's so helpful to do.

Yup, I'm definitely a member of the "don't warm up too long, it'll tire you out before the actual run itself" club. Will try this longer warmup next time at a parkrun. Thanks for the videos! You talk about being a tall runner. Do you mind my asking how tall you are? I'm 6'1" and always thought I was at the taller end of the spectrum for runners, but perhaps not!

@jimm89

Жыл бұрын

That makes you the same height as Jakob Ingebrigtsen, so I'd say it's an ok height for a runner. (Also the same height as me, but I don't have a sub 13 minute 5k pb).

@thisisjogon

Жыл бұрын

I'm just a smidge under 6'1'' - 184cm to be precise. So we'd be pretty much the same height

Elite level advice, I wonder how many improvements there'll be at parkrun this morning

@Honey511Bee

Жыл бұрын

I have a sneaking suspicion my friend used this, he hit a PB by about 90 seconds just this morning!

@thisisjogon

Жыл бұрын

If we all warmed up, we could be more like Hurricane Hurrell

@Alex-uj4zf

Жыл бұрын

I never warm up 🥲

I did a 22:36 before with just a tiny warm up. I adopted a 1 mile warm up followed by drills and strides and got a pb of 21:46. Now aiming for sub 21

@thisisjogon

9 ай бұрын

Awesome thanks for sharing - keep it up!

@stayawesome3660

9 ай бұрын

Thank you. This week I slashed that pb again with 20:57

So did a proper warm up today and it took 37 seconds of my time. First sub 25 mins 5k for a while.

@thisisjogon

Жыл бұрын

Bravo Mark great to read!

My ancestors are from Devon, and happen to be from one of the earliest settlers in the United States. :)

@thisisjogon

Жыл бұрын

Love it, it has some great parts to it

Me and the Mrs used to warm up and we are both guilty of the tiring ourselves out theory. Suppose theres only one way to bust our myth and prove yours Harry.

@thisisjogon

Жыл бұрын

Hoping that you have some success

Quality video - liked and sub'd

@thisisjogon

Жыл бұрын

Love that - thank you

It takes me a mile before I can feel my body clicking over into ‘this is actually ok’

@thisisjogon

Жыл бұрын

Can totally relate to this

Good stuff, i always do just over a mile or 10 mins warm up run.

@thisisjogon

Жыл бұрын

Cheers Paul, sounds like you've got it down.

Great vid thanks! Just wondering though, how close to the start time should I finish the warmup? I assume there’s a point when you’ve cooled back down again, but is it necessary to end the warmup within a minute or two of the start?

@thisisjogon

Жыл бұрын

Personally, I try to not let there be a pause of more than 5-6 minutes before starting. Otherwise as you say I find I'm starting to lose the benefit of the warm up

Our local has an event day course check volunteer role so I get a 5k warm up in.

@thisisjogon

Жыл бұрын

Great stuff Richard, hoping that you're well

Awesome video! Question: how long before the start of the race should you do these warm up runs?

I run XC and Track in High School (5k for XC races and 1600m and 3200m in track). My coach has us run 1.5-1.75 miles before our races and we run a 20-25 minute cool down after the race. Can’t wait for XC to run that sub 20 for the first time 😁

@thisisjogon

11 ай бұрын

Amazing, thanks for commenting

As a fairly high level track athlete, I warm up for 30m before every workout and 1hr before a race (this includes jogging, drills, strides etc)

@thisisjogon

Жыл бұрын

Absolutely

On a personal note, I did a 5k warm up before a parkrun a few weeks back and managed an 11 second PB to get 16.30 2.5k was easy jogging, then 2x 600m of effort followed by 1 x 200 strides. The rest was jogging again with some active stretching

@thisisjogon

Жыл бұрын

Awesome well done

Hi Harry, i never really warmed up much when i was a younger runner, then restarting running at 50 i used to avoid the warm up as when i did try them i used to feel so sluggish and heavy it made me think thats how the race would feel, duuuu, anyway the penny quickly dropped that the further i went i gradually lost that sluggish feeling and literally warmed up, i always do a minimum of 1.5km and strides, and often run the last 300 meters faster than race pace so the start of the race feels less of a shock, it seems to work very well, and is obvious really, my old car needs time to get going so does my older engine, 😊

@thisisjogon

Жыл бұрын

Oh absolutely Jenny. The warm up can not even feel that good - and it makes you apply that to the race itself. Like you say, it's about getting past that feeling though that then it's gone away by the time you actually race.

Very interesting, thanks. For a 5K, I usually do 1M jog/walk + 1M steady jog + 5 or 6 short sprints. My need for longer warmups has defo increased with age (I’m late 50’s). Is there any research or advice on elapse time between end-warmup & race-start? I usually aim for 10 mins, but I see others warming up until just about the last second & some who finish their warmup much earlier.

@thisisjogon

Жыл бұрын

Thanks for sharing. Would have to look into it more, but personally I wouldn't want to be waiting beyond 5-6 minutes to start the parkrun or 5K itself

Hi, thanks for the video. Any tips on the gap between ending your warm up and the race starts ie time wise? I find I cool down too quickly if there is anything more than a 5 min gap!

@thisisjogon

Жыл бұрын

Good question, really as close as possible - within 5 minutes at least

My warm up is after the parkrun at the local coffee shop 😉

@thisisjogon

Жыл бұрын

Love a post-parkrun coffee

Having introduced warmups in my last two 'competitive' runs I've hit new 5k and 10k PB, well over a minute off 5k and almost 4 off the 10k. Some of that is from training but a bit chunk is being ready from the start.

@thisisjogon

Жыл бұрын

Cheers for sharing Iain, it's amazing the power of being good to go in that first kilometre