Warmup Methods

I like simply running the first mile of my run a little slower
than the rest, particularly the first 200m or so, which can
be rather shuffle-like the day after a long(er) or hard run. ;-)

"Al Kubeluis" <[email hidden]> wrote in message

Quoted message said:

Hi Runners,

For years, I have warmed up simply by running slow for a mile. Then
watching NFL football players keep loose on the sidelines by riding
stationary bikes gave me the idea of loosing up that way before running.
Weather has been in the 20-30F range here for a while. So I warmed up on
my bike on a trainer in the garage for about 8 minutes. Then went running
and felt great right from the start and throughout the run.

How do you usually warmup for running, especially in cold weather?

Al K

Sounds like a great idea - I know many people that do
that at the gym - they get on the bike for a bit, then head
out the door. There's not much difference between your
two methods - each is simply revving the HR up and
preparing the body for exercise. The key is that in both,
you start slow.

I think this is actually a good habit to get into for people
like myself that tend to run too fast on their training runs.
I've learned how great and strong you can feel at the end
if you warm up slowly over the first 7 - 10 minutes. This
also really helps keep your overall HR under control over
the length of the run in general, and make for a better result.

This is true even if the bulk of the run ends up being quite
fast, or remains slow and steady. The heart appreciates a
slow incline rather than jumps. That's why you see runners
hopping about and doing strides before a comparatively
shorter race, like a 5k - they have increased their HR to a
level close enough so that when the race starts, their heart
and body are fully prepared for the aerobic demands of the
fast pace right from the gun.

cheers,
--
David Hirsh, director
www.absolutelyaccurate.com
Southern Ontario's Summer Race Series!

Al Kubeluis said:

Hi Runners,

For years, I have warmed up simply by running slow for a mile. Then
watching NFL football players keep loose on the sidelines by riding
stationary bikes gave me the idea of loosing up that way before running.
Weather has been in the 20-30F range here for a while. So I warmed up on
my bike on a trainer in the garage for about 8 minutes. Then went
running and felt great right from the start and throughout the run.

How do you usually warmup for running, especially in cold weather?

Massage, rolling, stretching, 10 minutes of jogging.
A bike is ok but doen't give me a good enough ham
stretch.

Al Kubeluis said:

Hi Runners,

For years, I have warmed up simply by running slow for a mile. Then
watching NFL football players keep loose on the sidelines by riding
stationary bikes gave me the idea of loosing up that way before running.
Weather has been in the 20-30F range here for a while. So I warmed up on
my bike on a trainer in the garage for about 8 minutes. Then went
running and felt great right from the start and throughout the run.

How do you usually warmup for running, especially in cold weather?

Al K

I walk very briskly with exaggerated long strides for a few minutes,
then stretching.

Bob K

"Tom Phillips" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Al Kubeluis said:

Hi Runners,

For years, I have warmed up simply by running slow for a mile. Then
watching NFL football players keep loose on the sidelines by riding
stationary bikes gave me the idea of loosing up that way before
running.
Weather has been in the 20-30F range here for a while. So I warmed up
on
my bike on a trainer in the garage for about 8 minutes. Then went
running and felt great right from the start and throughout the run.

How do you usually warmup for running, especially in cold weather?

Run slowly for a mile or so. I tried to rehab on a stationary bike many
years ago - gave the bike back and never want to see it again.

I'd rather have dinner at Lance's and get verbally abused. 😉

-DougF

On Fri, 16 Dec 2005 11:56:46 GMT, "Doug Freese" <[email hidden]>

Quoted message said:

I'd rather have dinner at Lance's and get verbally abused. 😉

-DougF

Of course he'd prefer "sexually abused", but that's just Doogies kinky
side coming out.

/ ~ .\
|\__/
| |
| . |
| `.` |
__| `` | `.` |/~~\
/ | | | `` |/~~\
| | | | | `` | /
\ ` . . | |
\ . . ` /
\ . . /
\ . /
| . |
| |
| |

"Doug Freese" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Tom Phillips" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Al Kubeluis said:

Hi Runners,

For years, I have warmed up simply by running slow for a mile. Then
watching NFL football players keep loose on the sidelines by riding
stationary bikes gave me the idea of loosing up that way before
running.
Weather has been in the 20-30F range here for a while. So I warmed up
on
my bike on a trainer in the garage for about 8 minutes. Then went
running and felt great right from the start and throughout the run.

How do you usually warmup for running, especially in cold weather?

Quoted message said:

Run slowly for a mile or so. I tried to rehab on a stationary bike many
years ago - gave the bike back and never want to see it again.

As much as I love biking, stationary bikes bite! Normally I can only muster
20-30 mins on such a torture device. Warming up on a treadmill indoors is
great however.

-Tony

Quoted message said:

I'd rather have dinner at Lance's and get verbally abused. 😉

-DougF

"Tony S." <[email hidden]> wrote in message
news:JnAof.64$dh2.28@trndny08...

Quoted message said:

Warming up on a treadmill indoors is great however.

I put treadmills in the same category as bikes that don't make forward
progress. On the other hand, with the sucky weather we are having right
now even a treadmill would be welcomed. It's 32-34F, raining hard and
the streets/roads are flooded. I have no problem justifying a day off
with conditions like this.

Last weeks Saturday run was just me and 5 fit females in tights. What
I'd give for youth. 🙂 We start Overlook runs in January if your
interested.

By the way, There is road Fat Ass 50k Sunday, January 8th in
Staatsburg(a little south of Rhinebeck in Dutchess county). It's 5k
loop that you repeat. Very easy to service yourself. I take the group
there for our long run. It's a very informal race, ala Fat Ass(no fee,
no services and no [censored]) and you only have to sign in if you plan to
the whole thing. I won't know until race day how far I will run but
definitely slow. I have done it all the last few years but its most a
weather concern plus some physical conditioning.

-DougF

On Fri, 16 Dec 2005 15:26:03 GMT, "Doug Freese" <[email hidden]>

Quoted message said:

I have no problem justifying a day off
with conditions like this.

That makes what? 6 years off?

/ ~ .\
|\__/
| |
| . |
| `.` |
__| `` | `.` |/~~\
/ | | | `` |/~~\
| | | | | `` | /
\ ` . . | |
\ . . ` /
\ . . /
\ . /
| . |
| |
| |

"Doug Freese" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Tony S." <[email hidden]> wrote in message
news:JnAof.64$dh2.28@trndny08...

Quoted message said:

Warming up on a treadmill indoors is great however.

I put treadmills in the same category as bikes that don't make forward
progress. On the other hand, with the sucky weather we are having right
now even a treadmill would be welcomed. It's 32-34F, raining hard and
the streets/roads are flooded. I have no problem justifying a day off
with conditions like this.

Don't like treadmills much either, but they're good for uphill hikes while
watching the news. I hear you, down here it was all rain - our snow is gone
so no more skiing for now - glad I got out yesterday.

Quoted message said:

Last weeks Saturday run was just me and 5 fit females in tights. What
I'd give for youth. 🙂 We start Overlook runs in January if your
interested.

By the way, There is road Fat Ass 50k Sunday, January 8th in
Staatsburg(a little south of Rhinebeck in Dutchess county). It's 5k
loop that you repeat. Very easy to service yourself. I take the group
there for our long run. It's a very informal race, ala Fat Ass(no fee,
no services and no [censored]) and you only have to sign in if you plan to
the whole thing. I won't know until race day how far I will run but
definitely slow. I have done it all the last few years but its most a
weather concern plus some physical conditioning.

My calf tear is still healing. Every now and then I jog 100 yards to see how
it feels (better than last week), but I won't be running a 50k anytime soon.
Will try to ease back to running in a few weeks, but I can tell it's gonna
take a while. Did way too much damage (over)training for Vermont is all I
can figure, and it finally caught up with me. But it was really those
dumbass intervals I was doing for the 5k that screwed up my leg. I'll never
do that again after a heavy training season if ever.

-T

Quoted message said:

-DougF

Doug Freese said:

"Tony S." <[email hidden]> wrote in message
news:JnAof.64$dh2.28@trndny08...

Quoted message said:

Warming up on a treadmill indoors is great however.

I put treadmills in the same category as bikes that don't make forward
progress. On the other hand, with the sucky weather we are having right
now even a treadmill would be welcomed. It's 32-34F, raining hard and
the streets/roads are flooded. I have no problem justifying a day off
with conditions like this.

The problem is when the entire week is that way and no end in sight. 🙁
Actually, rain isn't the issue so much as rain on top of ice, which
approaches frictionless surface. Flats are difficult, never mind hills.
One of my race goody bags had a free day pass to local fitness center,
which needs to be used by Dec 31. I've been saving it for an icy day. I
haven't been there, but did call today to see if they had a stepmill.
Their tm don't have downhills, unfortunately. But the price is right.

Quoted message said:

Last weeks Saturday run was just me and 5 fit females in tights. What
I'd give for youth. 🙂 We start Overlook runs in January if your
interested.

And I'll bet you ran sweep 😉

Dot

--
"You’ll never hear me say I beat the Peak. I’ve run up there pretty
fast, and that mountain doesn’t care. I’ll never conquer the Peak." -
Matt Carpenter

"Dot" <dot.h@#duh?att.net> wrote in message
news:[email hidden]...

Quoted message said:

The problem is when the entire week is that way and no end in sight.
🙁 Actually, rain isn't the issue so much as rain on top of ice, which
approaches frictionless surface. Flats are difficult, never mind
hills.

These are the extenuating circumstances that justify a treadmill. I
would go nuts with these conditions. Simple ice, if there is such a
thing, would bring out my screw shoes and have done this in past years.
Add water and thus wet feet and I won't go out the door unless I have
hip boots with screws. My feet are sensitive to cold so I have to be
careful in general with socks. Add water and I can not find a comfort
level.

Quoted message said:

Quoted message said:

Last weeks Saturday run was just me and 5 fit females in tights. What
I'd give for youth. 🙂 We start Overlook runs in January if your
interested.

And I'll bet you ran sweep 😉

I do fall back from time to time for a potty break and as I catch up do
some running form observation. This does entail close attention to
details but all for science. 😉 By the way, the women do have great
running form. Females learn to walk with greater attention to posture
which seems to carry over into running.

Gotta get dressed to run, the harem and breakfast awaits. A new route
today plotted with the usatf mapping tool
http://www.usatf.org/routes/map/ Damn, that tool is neat. Found some
new routes in a few minutes and didn't have to drive around. I know the
area well and there are lots of hills but the tool knows nothing about
elevation and could be a problem.

-DougF

"Dot" <dot.h@#duh?att.net> wrote in message

Quoted message said:

One of my race goody bags had a free day pass to local fitness center,
which needs to be used by Dec 31. I've been saving it for an icy day. I
haven't been there, but did call today to see if they had a stepmill.
Their tm don't have downhills, unfortunately. But the price is right.

I've raised the back end of a treadmill at my old gym before.
My co-conspirator did the math and make appropriate blocks
out of wood for the angle we wanted, which was not much,
and in fact could be mistaken as flat to the casual observer.

It was when I was using a treadmill for all my training, and my
friend and I wanted a permanent 'slightly downhill' treadmill
along with all the flat and incline-capable ones.

After trying the blocks out on a quiet afternoon on the far
corner treadmill (avoiding any trainers or staff), we found that
they needed a little more grip, so he brought them home again
and applied some sort of rubberized caulking on the wood
overnight as a grippy surface, then we tried it again. It worked
great. Once we had it set up, no one could tell.

We got a lot of laughs over the next month or two as it slowly
became the favorite treadmill of all the gym regulars, though
they didn't know why.

cheers,
--
David Hirsh, director
www.absolutelyaccurate.com
Southern Ontario's Summer Race Series!

SwStudio said:

I've raised the back end of a treadmill at my old gym before.
My co-conspirator did the math and make appropriate blocks
out of wood for the angle we wanted, which was not much,
and in fact could be mistaken as flat to the casual observer.

It was when I was using a treadmill for all my training, and my
friend and I wanted a permanent 'slightly downhill' treadmill
along with all the flat and incline-capable ones.

After trying the blocks out on a quiet afternoon on the far
corner treadmill (avoiding any trainers or staff), we found that
they needed a little more grip, so he brought them home again
and applied some sort of rubberized caulking on the wood
overnight as a grippy surface, then we tried it again. It worked
great. Once we had it set up, no one could tell.

We got a lot of laughs over the next month or two as it slowly
became the favorite treadmill of all the gym regulars, though
they didn't know why.

cheers,

YOU CREEP! I hurt my back on that, and now I know why. Next time I see
you at the gym I'm going to pound the [censored] out of you.

Curt James said:

SwStudio said:

I've raised the back end of a treadmill at my old gym before.
My co-conspirator did the math and make appropriate blocks
out of wood for the angle we wanted, which was not much,
and in fact could be mistaken as flat to the casual observer.

It was when I was using a treadmill for all my training, and my
friend and I wanted a permanent 'slightly downhill' treadmill
along with all the flat and incline-capable ones.

After trying the blocks out on a quiet afternoon on the far
corner treadmill (avoiding any trainers or staff), we found that
they needed a little more grip, so he brought them home again
and applied some sort of rubberized caulking on the wood
overnight as a grippy surface, then we tried it again. It worked
great. Once we had it set up, no one could tell.

We got a lot of laughs over the next month or two as it slowly
became the favorite treadmill of all the gym regulars, though
they didn't know why.

cheers,

YOU CREEP! I hurt my back on that, and now I know why. Next time I see
you at the gym I'm going to pound the [censored] out of you.

It actually was just the tough-guy gym rat types that fell for it. You
know, the guys who turn the treadmill up to 10mph and overstride
like crazy, pounding away for about 3 minutes while the veins in
their necks look like they are going to explode as their faces turn
beet red. Cardio completed for the week.

cheers,
--
David Hirsh, director
www.absolutelyaccurate.com
Southern Ontario's Summer Race Series!

SwStudio said:

It actually was just the tough-guy gym rat types that fell for it. You
know, the guys who turn the treadmill up to 10mph and overstride
like crazy, pounding away for about 3 minutes while the veins in
their necks look like they are going to explode as their faces turn
beet red. Cardio completed for the week.

I've seen them last 5, sometimes 6 minutes (we're tougher up here)

Doug Freese said:

"Dot" <dot.h@#duh?att.net> wrote in message
news:[email hidden]...

Quoted message said:

The problem is when the entire week is that way and no end in sight.
🙁 Actually, rain isn't the issue so much as rain on top of ice, which
approaches frictionless surface. Flats are difficult, never mind
hills.

These are the extenuating circumstances that justify a treadmill. I
would go nuts with these conditions. Simple ice, if there is such a
thing, would bring out my screw shoes and have done this in past years.
Add water and thus wet feet and I won't go out the door unless I have
hip boots with screws. My feet are sensitive to cold so I have to be
careful in general with socks. Add water and I can not find a comfort
level.

Most of this (at least on flats or hills) isn't wet enough to worry
about wet feet, although there are a few low spots where things have
pooled or are slushy. RD's description of trail for our cancelled ss
race: "river of slick ice and not suitable for any type of race".

I've managed to negotiate outdoor runs of reasonable meaning most of the
time. But end of the week was such that I did get about 3 mi (45-50 min)
in Thurs (before boredom overtook me running back and forth on 400m farm
field), but didn't feel that it served much purpose other than short
time on legs, and wasn't willing to expand the risk factor beyond that.
Yea, I could've made it more challenging by running through the tall
grass rather than the tire track from a farm vehicle, but somehow that
idea didn't thrill me. (FWIW, it was in the dark, light rain, 10-20mph
wind parallel to field, and there was probably some ice under the grass.
I was using STabilicers for traction.)

I'm particularly frustrated since I'm feeling like things are starting
to come together for me - and I won't be interrupted by field season -
if I could just get some decent footing to start getting some long runs
in again. (Most of my regular runs the past month have been about 1.5-2
hr, with the exception of 45-60 min recovery run the day after my
cross-training class. Several of those were ss runs). My cross-training
class ensures at least one workout each week with good footing, but it
only has about 1.5 hr of non-stretching type workout, ie. cardio and
strength.

Quoted message said:

Gotta get dressed to run, the harem and breakfast awaits. A new route
today plotted with the usatf mapping tool
http://www.usatf.org/routes/map/ Damn, that tool is neat. Found some
new routes in a few minutes and didn't have to drive around. I know the
area well and there are lots of hills but the tool knows nothing about
elevation and could be a problem.

Uncle Doug has a new play toy. 🙂 It's probably ok if you're on roads or
someplace with more recent satellite images than they have for Alaska.
I've looked at a couple of those on-line tools and they're always
terrible for where I am. I couldn't figure out what people were raving
about, until I saw a bit near Anchorage, where they do have better
images. I've been using commercial mapping software, which works better
here - at least some of them do. I depend on the altimeter in my hrm for
elevation change on things I run, and topo lines for things I haven't
run yet.

Enjoy your new toy!

Dot

--
"You’ll never hear me say I beat the Peak. I’ve run up there pretty
fast, and that mountain doesn’t care. I’ll never conquer the Peak." -
Matt Carpenter

SwStudio said:

"Dot" <dot.h@#duh?att.net> wrote in message

Quoted message said:

One of my race goody bags had a free day pass to local fitness center,
which needs to be used by Dec 31. I've been saving it for an icy day. I
haven't been there, but did call today to see if they had a stepmill.
Their tm don't have downhills, unfortunately. But the price is right.

I've raised the back end of a treadmill at my old gym before.

My cross-training class instructor used to do that to one of their tm.
They had them set for -5% (just guessing, but very noticeable, using
something like 4x4 blocks under the rear), 0, 5, 10, 15, then
versaclimber and stepmill for the 7 aerobic stations in our machine
circuit. The downhill was the station after the stepmill. A couple of
the tm do have about -3% slope that you can dial in. He hardly ever
pre-sets the slopes on the stations any more. But if I want to get my
hr picked up fast, I'll hit slope button anyway, sometimes with
increased speed.

Quoted message said:

My co-conspirator did the math and make appropriate blocks
out of wood for the angle we wanted, which was not much,
and in fact could be mistaken as flat to the casual observer.

Ours were very obviously downhill.

Most of the people in the class were trail runners, some more into the
mountains than I am (those 30% slopes I mention), so it's good to get
both the up for cardio and enough down for strengthening quads.

Quoted message said:

We got a lot of laughs over the next month or two as it slowly
became the favorite treadmill of all the gym regulars, though
they didn't know why.

Hmmm, not very observant are they? 😉 The first time they used a down
slope this fall, I found myself increasing the speed more than I usually
do and was slightly perplexed, then realized what was going on.

You might get a kick out of this. There's a new multi-sports complex in
town next to mine (about 15 mi) with ice arena and indoor track with a
hill. Since it's above the ice rink, it stays fairly cool from what I've
been told. Here's a "tour" of it.
http://alaskarama.com/musc/track.htm

Dot

--
"You’ll never hear me say I beat the Peak. I’ve run up there pretty
fast, and that mountain doesn’t care. I’ll never conquer the Peak." -
Matt Carpenter

PS: Forgot about this very cool incline trainer mentioned in paper a few
days ago: http://tinyurl.com/cof5l

50% up and -5% down - now that could provide some serious hill training
help. Now if they could just add some roots and rocks

Dot

--
"You’ll never hear me say I beat the Peak. I’ve run up there pretty
fast, and that mountain doesn’t care. I’ll never conquer the Peak." -
Matt Carpenter

Dot said:

Doug Freese said:

"Tony S." <[email hidden]> wrote in message
news:JnAof.64$dh2.28@trndny08...

Quoted message said:

Warming up on a treadmill indoors is great however.

I put treadmills in the same category as bikes that don't make forward
progress. On the other hand, with the sucky weather we are having right
now even a treadmill would be welcomed. It's 32-34F, raining hard and
the streets/roads are flooded. I have no problem justifying a day off
with conditions like this.

The problem is when the entire week is that way and no end in sight. 🙁
Actually, rain isn't the issue so much as rain on top of ice,

well, we just don't get rain here in the winter,
it's snow or it's dry 😉 9F this morning, light
snow, dry, and (very dry) streets.

which

Quoted message said:

approaches frictionless surface. Flats are difficult, never mind hills.
One of my race goody bags had a free day pass to local fitness center,
which needs to be used by Dec 31. I've been saving it for an icy day. I
haven't been there, but did call today to see if they had a stepmill.
Their tm don't have downhills, unfortunately. But the price is right.

Quoted message said:

Last weeks Saturday run was just me and 5 fit females in tights. What
I'd give for youth. 🙂 We start Overlook runs in January if your
interested.

And I'll bet you ran sweep 😉

I'll settle for some nice well composed pics of
said fit ladies :-)