Bridge to 10K

Warmups and oxygen debt during early running exercise

Running is a bit like a jigsaw puzzle for me - I have pieces of knowledge but don't know where they connect together. For example, C25k told me to "warmup using a 5 minute walk" , subsequent Internet research told me to warmup using other dynamic type exercises. I was also aware that running the first couple of K is always the hardest. I also saw ( while watching the elite frontline starters at a big half marathon race ) runners doing multiple FAST 100 metre sprints in the few minutes prior to the HM start and basically exhausting themselves before the start and could not understand why they were doing that . Now I know - it's all about eliminating the oxygen debt that we all get during the first few minutes of exercise by moving it forward to the warmup period before the exercise starts verywell.com/what-happens-i... I tried it last Saturday at parkrun and felt much better for it .

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Its good when you realise why the pro's do these things which then improves your running.

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My fastest PB's at parkrun have always been when I have run the 7km to it and had to go pretty quick or I would have been late.

Now if i want to get a quick time i always build up to a good pace as a warm up.

but i never knew why!

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Makes sense of course, but if it were a pre-race "blast" to get over the hump it would be hard to dispel that nagging feeling that you are shooting your bolt too soon/making it harder for yourself. The proof would of course be to try it and see what happens?

Might try it in a regular run, use a walk warm-up as usual but then a fast 400m to get straight to the puffing and panting level/threshold, then a walk recovery to aerobic heart rate, then set off at distance pace on run proper.

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My son always does this and he is super speedy.

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I'm sold, then. Although I'm probably too lazy!

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My first km is always my slowest. Might have something to do with this! But the thought of exhausting myself before I even get started......

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I did notice I didn’t get short of breath in the first 10mins of my runs since I started doing a warm up on the exercise bike.....I now know why 😊

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Now that's an interesting idea that I could try- thanks Ted! 😃

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You’re welcome Elfe 😊

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What a great thought! I only walk to warmup. Almost every route from here is up, and it continues for miles. Starting a run up a 10%-15% gradient I find hard enough and I wonder if I'd make it up the hill if I sprinted first as there's no opportunity to take it easy for the next 3 miles in some cases. I wonder if there is a 'magic number' to know when you should finish warmup and start running? If I used the exercise bike, should I wait until I'm in zone 4 or at a particular heart rate before heading out? It would be nice not to find the start of every run such a slog.

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I don't think there is any "magical number "etc for this. It seems that it is just a matter of getting yourself into a high heart rate anaerobic zone situation for a short while to basically force energy into your legs before you actually start an exercise. Of course, it has to be "fun" so whatever feels like fun to you that gets your heart rate rocketing and lungs pumping - then have a rest a little before taking off on an easy to steady state run. Of course this would also mean doing some easy low HR warmup (walking) before undertaking the higher energy activity. The athletes I watched were stretching , doing dynamic running exercises, pushups, and then doing multiple short fast sprints.

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I'll check YouTube and see if I can find some examples. Sounds like a great plan though. 👍

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Most of my runs start with a walk up a very steep hill. That gets me breathing and my heart revving up, and it really helps.

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What an interesting article, thank you for posting 😊

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