Proper warmup suggestion?

In rec.running

(Sharmilee Sen) said:

I have seen that if I jog very slowly for about a mile , after that my runs become smoother in the
sense I can run faster with lesser effort and my runs become enjoyable too. However its difficult
to afford a mile of very slow jog before every "actual" run specially since I run with a group.

Weird. The group doesn't need to warm up, only you?

I like a slow 1st mile myself and am WAY better if I get it. Before a 5k, I'll jog about 3/4 of a
mile to get warm. I think you just have to find the time to do it beforehand if you're group won't.
I know of no substitute.

Quoted message said:

However its difficult to afford a mile of very slow jog before every "actual" run specially since I
run with a group.

Why not just park a mile away from wherever your group meets up, get there about 10 minutes early,
and jog over to where you leave from?

Quoted message said:

Why not just park a mile away from wherever your group meets up, get there about 10 minutes early,
and jog over to where you leave from?

This also gives you a "warmdown" mile...

Icy Hot in your frilly pink race panties.

Quoted message said:

Icy Hot in your frilly pink race panties.

We had wondered why yours were always "in a bunch." So its an "Icy Hot" wedgie?

Sharmilee Sen said:

I have seen that if I jog very slowly for about a mile , after that my runs become smoother in the
sense I can run faster with lesser effort and my runs become enjoyable too. However its difficult
to afford a mile of very slow jog before every "actual" run specially since I run with a group.
What are other warmup drills? I am more concerned on loosening up and increasing my footstrike
turnover. Thanks in advance for your suggestion.

Like others indicated, you might want to arrive early and do your normal warmup. I suspect warmups
differ amongst individuals as much as everything else does. I find I need to get my ankles/ achilles
loose before I do anything - so my warmup will be different from someone who needs to loosen quads,
for example. The best for me is to do some stretching, like ankle rotations, then run easily or walk
for awhile then maybe some other stretches before I take off on the actual run.

Dot

--
"Success is different things to different people" -Bernd Heinrich in Racing the Antelope

For the group runs, are there a variety of runners? If so, start with the slower runners and then
speed up to "your" group. Another option is to let your group know that you need a warm up and ask
if there is a way that they can run ahead and after a few minutes loop back to get you (and anyone
else who might like to start slower). Then everyone can run together. I know of a group where the
folks who are slower starters run one one path and the faster starters run a slightly longer loop so
that they meet up at a point and then run together (or break up again!).

Another possibility for the group runs is to show up a little early and get your warm up mile in
before everyone shows up.

For turnover I like doing 10x 10 sec "strides". Speed up over the first 5 sec to top speed and then
hold that speed for 5 sec. Give yourself full recovery. I prefer to do this at the end of the run.
Start with less than
10.

--
Sam, glad to be back after a bit of a hiatus.
"Sharmilee Sen" <[email hidden]> wrote in message
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Quoted message said:

I have seen that if I jog very slowly for about a mile , after that my
runs become smoother in the sense I can run faster with lesser effort
and my
runs become enjoyable too. However its difficult to afford a mile of
very slow jog before every "actual" run specially since I run with a
group.
What are other warmup drills? I am more concerned on loosening up and
increasing my footstrike turnover.
Thanks in advance for your suggestion.