Best way to warm-up for a race and the perfect street.

12 days until I move after living in this city for 8 years and I finally found my favorite street to run on?!?!  Like usual Billy and I woke up late this morning and by the time I went out for a run it was already crazy hot.  My mission was to only run in the shade and sprint to the next shady area anytime I was forced to be in the sun.  I came across my new favorite place.  The street goes for a little over a mile with ZERO stoplights, it has a drinking fountain, there are a ton of cars and other runners (I feel safe which is really important to me) and almost the entire thing is in the shade.  You better believe I just ran to this street and then back and forth on it to get in my 7 mile run today.  

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After a quick shower I went to the doctors and everything is going great still and there is no sign of her coming anytime soon.  I go to an OBGYN group and today I had a doctor that I have never had before.  He was the sweetest old man and super encouraging of my running!  I called my mom on the way home and she and my niece were at the mall about to eat lunch.  I didn’t exactly invite myself but somehow I managed to get in on their hangout.  Buffalo chicken sub for me:

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99 cent waffle cone day at TCBY just couldn’t get passed by. 

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Being the kind, loving wife that I am, I decided to bring Billy back half of my sub.  Okay, this has nothing to do with being kind and more to do with my stomach being crazy full, let’s just keep that secret between me and you.  He better not get used to me bringing home leftovers because my small stomach is only going to be doing this whole ‘full feeling’ for a few more weeks.
 
Nothing better than eating/sleeping/doing homework on the living room floor.  
 
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Whenever I read ANYTHING that says there is a new thing to do that might lower the risk of getting injured, it makes me super interested.  Runner’s World included a study talking about how to warm-up before a hard workout or race.  
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 Running Times had an article about the old way to warm-up and what they believe is now the right and best way to warm-up before a race or hard run.  (This is an example for someone warming up for a speedy 5K but I like how it shows the difference between old ways and new ways).
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This is so true, you always see the best athletes doing dynamic stretching before they run!
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What is your exact routine before you start a race or non-easy run?

-I usually just warm-up with a slower pace the first mile of the race and then speed up.  I am definitely going to start trying out some of the ‘new model’ recommendations and dynamic stretching from now on.  
 
What do you do before easy runs?

Do you have a PERFECT place that you have found to run?

Have you had any delicious treats yet today?  Are you looking forward to any today?

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46 comments

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Yay! So glad to hear everything is going great with your little girl.

I need to head over to TCBY pronto!!!

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Skipping! I love it! :D

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You are amazing to be that preggo and still running 7 plus miles…..you actually inspire me- because when I want to wimp out and shorten a run- I really, honestly, think of you running with your baby bump- and I make myself push through. :)

My fav. place to run lately- I call it “Happy Park” it is a beautiful park with running trails, a million trees (so very shady) and a wooden bridge over cool water with lots of ducks and turtles floating around- that you get to run over. I always see deer and a lot of cool birds. LOVE IT.

Treat today- Rolo McFlurry (small size :) ) after a beast of a 1 hour spin class and the elliptical.

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Any place with the much shade is my perfect place for running! The area we live in has ZERO trees so I am always looking for streets like those to do as much of my run as I can. I would die being in the sun and heat for my whole run!

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I need to find the perfect place to run in my newish neighborhood. I love how he sidewalk is in the middle of the grass paths like that..so cute!

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Unfortunately, there aren’t many trees when I live in Oklahoma so I haven’t found a great place to run in the shade. :( I’m going to incorporate some dynamic stretching into my routine so it’ll hopefully help my runs :)

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We just moved (and I am injured anyway, boohoo!) but at our old house I had a route I LOVED. It was peaceful, quiet, rolling country hills (okay kind of hills, I live in indiana) past farmland. I LOVED it. And I ran it with a dear friend so that made it even better!!

I just made kind of french silk pie and am making peanut butter chocolate chip cookies. Because I feel like it. And all I want today is chocolate!!!!! :) My hubby better be on the same dessert for dinner wavelength…

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I love how include useful running snippets from other sites1 I’ve been slacking on warmups for the past two years. Before races I used to do 10-15 minutes of easy running, then dynamic stretching (high knees, butt-kicks, jumps for height, leg swings, arm swings, etc). After that it’s a few strides to get the heart rate up and then it’s go time. I skip any warm-up if I’m doing a marathon – there is plenty of time to warmup in that race!

I recently found a great running route in the woods that goes along a river, is away from traffic, and has shade. Being in the woods instead of on a sidewalk makes the run so much more enjoyable. I’m sorry that you didn’t discover your route until today, but it will be exciting to try out new ones when you move. Hopefully you’ll find some shade out there!

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That looks like an awesome place to run! We have a trail that runs along Lake Michigan, but it’s pretty narrow and usually very crowded. My favorite place to run is a paved trail in Green Bay–it’s nice and wide, has a decent amount of shade, and bathroom/bubbler stops along the way!

Today’s a special day, and I’m going to end up with two treats! JP and I went to Starbucks this afternoon and I got a coconut iced coffee, and then we’re going to meet some friends at Texas Roadhouse for dinner, so I’m going to treat myself to one of the rolls with cinnamon butter!

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I have a 10 mile loop that I absolutely love and part of it goes through shady neighborhoods and a small trail that is completly under the trees. :)

I really need to focus more on my stretching and warm-ups. I don’t typically warm up at all unless you count walking to the corner of the street before starting my runs. This is probably why the first few miles of my runs aren’t my favorite!

Haven’t had a yummy treat today unless a spoonful of peanut butter is dessert. But I will be indulging in a Frozen Peanutbutter smores graham cracker treat later this evening. MMMM!

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I generally don’t do much of anything to warm up for a race (for shame!). Instead, I usually just try to start on the easy side and get into my stride naturally. Then I’ll stretch at the end if I’m not too wrecked.

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I do some of the Myrtl Workouts before a race – they are mostly leg swings and things to loosen up your muscles and your hip flexors… I try to remember to do them at least 2-3 times a week.

Today I made homemade bean dip.. best snack ever… and felt like a treat in way!

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This is a great post! Thanks for sharing about the stretching, I love hearing new theories/ideas!

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So glad all is well with you and little Janilly!

I had a dark chocolate coconut bonbon from Trader Joe’s and it was delicious!

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That sounds like an awesome street to run on!! Thanks for sharing the warm up tips!!

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I honestly don’t do any warm up haha I’m too nervous, I should probably start.

Just had a delicious frozen banana smoothie :)
I wish I had your 1 mile straight away! It would be so nice and make runs a little more enjoyable haha

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I totally agree about the stretching —it’s never been a good thing to statically stretch before a workout! I’m all about the dynamics ;) I love static stretching in the evening though!

That TCBY cone looks awesome!!!

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I just moved to Provo (South Provo next to the mountain) and I am looking for running routes…is that street by the Y?

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I always just start out slow the first mile and slowly gain my pace to warm up too. And I’m ashamed to say I don’t do really anything before easy runs. I don’t know the exact speed of my perfect pace but I definitely have one that I know when I hit it because it’s not an extreme challenge to stay at it and it’s not terribly easy. It feels very rythmic. I haven’t had any delicious treats today but yesterday we had vanilla soy ice cream with diced stawberries and chocolate syrup! :) Maybe I can convince my husband to walk to fro-yo tonight. We haven’t had it in a while (aka, a few days).

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The parkway by my house stretches for 13 miles with lots of runners, no stopping (except to check a non busy road). It is my favorite place to run.

I do the exact same warm up as you – I will have to try dynamic stretching some time!

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so interesting! I’ve just completed my first triathlon, and I found to be SO much faster running after being the bike..not sure if it’s because my legs are used to going faster, or if it’s because I’m loose and warm. I PR’d my 5k time by almost 2 minutes!

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Pre-race strategy – jog for 5-10 minutes, maybe do just a little static stretching. Hey, I’m a beginner; I’ve only been racing for one year, and I post very slow times. So the race, the pre-race, the post-race, etc. … it’s all a work in progress! I’m doing a one-year anniversary of racing 5K tomorrow night, so maybe I’ll nix the stretching beforehand this time. I usually see a lot of runners doing it though … guess they didn’t get the memo (about static stretching being dead)!

Pre-training run – usually nothing. I used to do static stretching beforehand, but I stopped doing that in view of all the recent research on that. I’m confused though … I thought static stretching was a good idea after a workout? When I went to a physical therapist months ago, I was given some static stretches to hold for at least 30 seconds! So, I guess she didn’t get the memo either – haha, doesn’t surprise me – she wasn’t very helpful anyway. Anyway, long-winded comment … thanks for sharing that insight! :)

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For me, the best warm up is a combo of MASSAGE + elevating my heart rate. I get insanely tight hips, which cause my glutes not to work properly, which affects my stride + posture + eveeeerything. This has led to some injuries (stress fractures, major muscle imbalances, etc), and an ongoing battle to fix my posture!
The key for me is to release my hips first… just applying pressure (fingers or a baseball) into my hips until I find the spot that produces that super-fun tingly referred pain. I hold it until I begin to feel things “shift” and kinda ease up… usually 20-30 seconds. I follow that with some sideways leg swings (taking my leg out to the side, then swinging it across my body to the other. doesn’t need to go super high or anything; then repeat on the other leg). That kind of lateral movement often gets neglected by runners/cyclists/any kind of ‘go straight ahead’ athlete. This also helps get my glutes fired up, and raises my heart rate a little. Followed by some light skipping/shuffling/jogging in place, shake out my arms, reset my posture, aaaaaaaaaaand i’m off!

Wow this comment was way longer than I intended hahah.

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My pre-run routine is wake-up, brush my teeth, put on my running clothes and go!
Like most people, I would love to try some of those techniques but I aint wakingup any earlier than I already do at 5am Haha!

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I plan on eating one of the delicious chocolate chip blondies that I made the other day. They’re made with chickpeas, and they are delicious!!

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Ahhh I NEVER warmup, but this is making me feel like I should! I do not ever ever ever want injuries!

And I’m so glad you liked the OBGYN you went to today!! I have to tell you a little story: The other day, I was talking to my boyfriend and I told him that if we get married and have kids, I’m going to run as far into my pregnancy as I can. He asked if running was bad for the baby, and I gave him all these reasons why it’s okay to run. When I was finally done, he said, “You know all of this from Hungry Runner Girl, don’t you?” :-)

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I usually walk for a few minutes and do some dynamic stretching. After the race/hard run I’ll do some walking and some static stretching. And massaging if necessary!

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A waffle cone sounds like heaven right now!
I usually just run a km a bit slower then get into it. Perhaps I should do more!?
I think I’m going to go for a run in the river valley tomorrow, which is my favorite place to run at home!

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My perfect place is temperature controlled, in front of a TV and next two my two dogs.

No treat yet, but wine and boysenberry pie tonight!

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lol I have ZERO pre-race routines. Which is bad. I’m just usually too amped up and freaked out to think about it. I kind of awkwardly stand there at the start and maybe do a couple stretches…

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I am glad you asked about delicious treats because I wanted to tell you this from the moment I did it this morning.
Breakfast: piece of carrot cake and coffee
Followed by best feeling 6 mile tempo run I have had in 2012, no lie.

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Ok a couple things!

1–I like to do some jumping jacks to warm up. Not sure why but I do. I think because thats what I did when I was a gymnast. For the younger gymnasts we would lead them in Cotton Eyed Joe for 5 min to warm them up—so maybe you should give that a try ;-)

2–I got the job that I have been applying for!!! Not sure if you remember that I was looking but to celebrate we had s’mores lol

3–There are these 2 ponds nearby. One has a running path with lots of geese and the other one is more of grass/trail and it has one very large white goose. He is always in the same spot and I love passing him. He doesn’t even move. I have only seen him in the water once when a dog scared him in and then he moved fast! lol

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Ahhhhhhh congrats on the job that is beyond exciting!!!! I really am so happy for you!

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Oh Oh oh!! One more thing!!

HAPPY BIRTH MONTH!!!

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dynamic stretching is all the rage these days! i do think it’s great but since i wake up at the crack of dawn to get a run in before going to my full time job, i just don’t have the time. i know that’s a lame excuse, but…

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I usually just warm up with a slow jog too. Stretching just takes too darn long. ;)

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You are such an inspiration to runners everywhere! I hope when (someday) I have kids I can run as much as you when they are in my belly!! :) Keep going girl!!

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You made my day! Thank you so much!

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My all time fave place to run: Serpentine in Hyde Park (London)- 4 days till I am reunited :D

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Ah!! Center Street, right?? At least, that’s what it looks like. Near my house! I love running in that street with all the shade and cool houses!

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haha…it always happens that u find things to fall in love with RIGHT before u have to leave them. :P

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Cait Chock? Haha

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I am so happy your still running with a baby on the way- you look amazing! I also start off my runs at a slowish/easier pace for the first mile. I am SO bad at stretching after so I don’t know if i could get myself to even think about a pre-run routine when I fail at post run cool down/stretching. I know all of this is super important because it makes recovery so much easier- one day I will learn.

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If I had to do that warmup before a race, I wouldn’t want to race! I’d be too tired! :)

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Great news about your little girl!!

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Im thankful for the blog. Really Cool.

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