We asked Run SMART coach Malindi Elmore a few questions about warming up properly and how to approach a 5k or 10k race. Learn how an Olympian does it and what she recommends for runners of all levels.
What’s does your typical warm-up routine consist of for an easy run, quality session and race and why?
My warm-up routine certainly varies according to my workout objective. Something of high intensity – a race or quality workout – takes me between 45-60 minutes to warm up for! I usually start with 15-20 minutes of easy running and then do 3-6 minutes or so of “steady state” running so I actually start to “prime the pump” before the hard work begins. I will either do a short fartlek (2 x 3 minutes) or short tempo run (5 minutes) where I gradually build my pace to about marathon pace. This helps to warm things up and get my body more ready for the hard work ahead – a sort of bridge between the easy jogging and fast running. Next, I will do a series of drills and dynamic movement drills which help with form, recruitment, stretching, etc. Finally, I will do some “strides” which progress from longer and slower to faster and shorter the closer I am to the beginning of my race or workout.