If you’ve ever been to a group exercise class of any kind (think Spinning, strength, cardio, yoga) you know that the first few minutes are typically spent warming up. You go through slower, low intensity movements to prepare your body for the workout. I’m used to that as I teach Spinning and attend group ex classes regularly. What I’m NOT used to is dedicating time to warm up before going on a run. Let me explain.
When I start running I go from 0 to 60 in 3.5 a la Rihanna. It’s more like 0 to 7.0 (my typical pace of 8:34/min mile) but that’s not the point. I don’t warm up. No strides, dynamic stretching, static stretching, walking or slow jog. I know this is not a good habit.
I’m setting a mini-goal: warm up for at least 5 minutes before every run. I know some people run 1-2 miles to warm up but I need to set a more reasonable goal for myself.
My plan:
-3 minutes walk/slow jog (*I’m living a few short blocks away from Central Park so my plan is to use the walk to the Park as part of my warm-up)
-2 minutes dynamic stretching
THEN I can start running at my normal pace.
I liked this article with warm up tips and dynamic stretches and will likely do some of those exercises as part of my 5 minutes. I will check back in two or three weeks and *honestly* report my results.
Speaking of running, I had my National Running Day workout at the Mile High Run Club in NoHo. There are a few treadmill studios in the city and I want to try them all (duh). Side note: I signed up for ClassPass and it was the best decision I’ve made in the last 48 hours. I will do a longer review on that eventually.
Mile High Run Club offers six different class options, including private coaching. I took the Dash 28 class, which is the basic class, and it is described on their website as “a 45-minute class provides a foundation for runners of all levels with about 28 minutes of structured intervals followed by 10 minutes of strength plus power training with kettle bells.”
Entrance into the treadmill room. It looks like a submarine.
The facility was sleek, modern and very upbeat. The coach who checked me into the class told me that Mile High has a partnership with Nike and if you happen to forget your sneakers for class (??) or want to try a Nike pair you can rent them.
The class was structured similar to Orange Theory. Sprint and hill intervals. I was on the treadmill for 26 minutes (so not exactly 28 minutes) and covered 3.2 miles.
Mile High stood out for a few reasons:
1. 36 Woodway 4Front treadmills. I’m sure it is a (treadmill) runner’s dream to see all the belts in the room.
2. Dynamic warm-up before warming up on the treadmill. We did butt kicks, lunges, squats and high knees before slowly warming up on the treadmill (started working toward my warm-up goal right away, I guess).
3. Kettlebell and body weight segment for 10-15 minutes at the end. It wasn’t too intense by any means, but it was nice to include it into an otherwise cardio class.
Overall, it was a great workout and another fun NYC adventure. Or should I say “sweat-venture.” No…I shouldn’t say that.
That studio looks really cool! I am bad about warming up before I run as well, all I usually manage is a few dynamic stretches for maybe 2 minutes tops — haha. I am working on it more and more, because I do notice an increase in my speed when I do actually take the time to properly warm up!
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That studio looks so cool (and very much like Orange Theory..just blue!) I’m pretty bad about warming up for a run, except for track workouts. I usually just start slowly and then pick it up when I feel good. I need to check out that article and start being better!
Haha exactly! I did track workouts with a group one summer and it was the only time I warmed up. I guess if I was sprinting/racing I would need to do some warm-up because I would get burnt out quickly.
I warm up before longer runs with those dynamic stretches you mentioned from the class. I have really tight legs and my hips get tight so it’s good to get things a little opened up before starting. Most runs though I just start running which isn’t good. I think ClassPass would definitely be the way to go in NYC. I wish there were more studios in Baltimore.
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There are so many ClassPass studios in NYC that I can’t imagine not signing up for it. My hips are tight too so I think dynamic stretching may help that.
Ok, this sounds so awesome. I used to be such a treadmill hater but I’ve recently grown to love them. They help me make a “game” out of my runs. Being able to play with the speeds instantly is great for pushing myself and doing specific types of workouts like sprints and hills.
Also I never warm up when I run soooo and that should probably change now.
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YES! It becomes a game and that’s the only thing that makes me push myself and do hills/sprints. I would never willingly up the incline to 7% for a sprint…
Oh cool! I am surprised that this hasn’t been done before…I would totally take this class. And I am so bad about warming up before a run. I honestly never do it and think it’s crazy that people warm up with 1-2 miles before a race. That never crosses my mind…LOL
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There are a few different treadmill studios in the city! I wish I thought of the idea first. Right?! I would never think to run 2 miles before a race, at least one that I’m “racing” with a goal. A quick jog around the corner is enough for me.
Haha, well that’s fun! Although I will never be a treadmill runner…ever…!
I always worked out before I went on my runs so I was “warm-up” and my run was the last portion of said workout. I totally don’t think I could have ever just gone on a cold, stiff, no-warm-up run!
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Other than Orange Theory when I do the weight room first (rare) I don’t think I’ve done a workout before running. But I think I read that you should do strength workouts before running so it’s worth a shot!
That looks so cool! Sounds like a good plan too girl.
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Let’s hope I stick to it! ;)
I’m right with you – I do not warm up before I run. I usually just stand around on my street, holding my arm up to the sky as if that’ll help my watch pick up satellite, and then once I connect, just go. The only time I warm up is before run club because they lead a bunch of dynamic stretches… And you know what, I usually run faster and more comfortably. Maybe someday I’ll do them on my own.. haha. I really want to try some treadmill classes, but now that the weathers nice I just can’t justify spending the money. Hope you have a fabulous day!
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Yup, I wait for my RunKeeper to load a signal and then I go. One summer I ran with a running club and we always did a warm-up/dynamic stretching and I typically had a great workout (maybe a coincidence but I’ll take it!). I typically only spend money on those classes when I’m in a rut or need motivation. Otherwise, I do a routine on my own.
This is so true! I’m currently training with a group for my next half marathon, and the coaches have us do this before we do our speed workouts. It’s so helpful! I find that when I’m doing a long run I am struggling through the first mile or two until I’m fully warmed up. I might start warming up before running too, and I’ll let you know how it goes!
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Yes! It normally takes me 1-2 miles to warm-up anyway but I always count that as part of the workout, which I know some people don’t. I also have this idea that in the summer I’m already “warm” so I don’t need to warm-up…not the case. Yes, would love to hear how it goes for you too :)
I NEVER warm up before my run. I always want to just begin and get it all going. I am not one for taking some time to stretch or anything beforehand. While I am not sure I will ever actually change this habit, your post really cause me to take a step back and think about it! Maybe I will give it a shot. :)
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The only reason I *think* I will stick to it this summer is because it’s hard to run on busy NYC sidewalks so it will take me a few minutes to walk to Central Park to run. As for stretching, that will take some discipline on my end!