Warm-up reluctance: Here's my quandary. Having... - Bridge to 10K

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Warm-up reluctance


Here's my quandary.

Having got a few 10ks under my belt, I'm currently pushing towards 10 miles.

However, for my pre-run warm-up (for either solo sessions or my weekly Parkrun), I've stuck to the lovely Laura's "brisk 5-minute walk" (followed by dynamic knee-pulls, kicks and ankle-pulls.)

It's clear to me that I'm not really prepared, as I never feel properly into my stride until I reach the second km.

On the other hand, I'm reluctant to do more, even an easy jog, because I'm instinctively resistant to anything that will deplete my energy reserves.

I should say that I'm influenced by the fact that I'm very much a one-pacer - if I make myself slow down, I'm back to 180-185 paces per minute, approx 5:30-5:45 minutes km, within 30 seconds. (At 69, I don't expect to get much faster.)

Any thoughts?

13 Replies

I just do five minutes or less walk (uphill in my case). I don’t get into my stride till I’ve been running at least 20 minutes. Toxic ten extended. It’s normal.

I find the longer the run the more you get into the zone and feel you could just keep going 😊

in reply to FlickM3

I feel as though I could just keep going until the end is in sight - then I feel as though I couldn't run an extra step!

in reply to Hericus

Ah, I get that too. I’ll happily do an 11k run of which 10 seem easy (well maybe except for the first two) then the last I have to push myself to keep going. Purely psychological I suspect! Good old gremlins ... they only get me at the end of the run now mostly

in reply to FlickM3

That could well be my 10k Flick, except more like toxic 70 in my case 😂


You don't get into your stride until the 2km mark because that is how long it takes for the oxygen to really affect your muscles, maybe? I wouldn't waste time on a longer warm-up – 5 mins brisk walking is fine I would have thought, and a slow and steady first couple of kms. You are lucky – I don't get into my stride until around 6km lol! I really have very negative splits – slow slow slow for the first 2km, gradually reaching my fastest speed at the last km!

in reply to Sadie-runs

That’s interesting. I’m faster at the beginning and have to consciously slow myself or get puffed, The I settle into a steadier rhythm. I would love to speed up at the end but I just can’t run fast at all x


Strange - as now with 10K runs I’m fine with the first 2k but 3-5k is a chore! After that I’m happy to keep going without annoyance with myself! 😊

in reply to Ripcurlrana71

The Goldilocks approach to distance running? 🤣


What do you want to achieve? And what do you mean by "slow jog" and being a "one-pacer"? Is 5:30 - 5:45 min/km your slow jog, or your fast pace, or your "one pace"? I'm confused :)

If you just want to get to 10 miles, then take the first ~ 1.5 km at your easy pace and then ramp it up for the rest of the planned distance.

If you want to run 10 miles (or whatever) at your fast pace, you should start with ~ 1.5 km at the easy pace to warm up BEFORE starting the 10-miler.

Don't bother with the walk - replacing it with a very gentle jog may help increase your fitness and thence your energy levels. Worth a try, anyway. But as ever, go carefully, and listen to your body :)


Hi Hericus, Well done on achieving so much with your running in just three months! You are amazing...

I think maybe a longer brisk warm up walk, then when you start your run just try and do a gentle slower pace and let it build as you get past the toxic ten and relax into it.

The first 2kms are always tough for every runner while they are taking on the extra oxygen required for the exertion, going slowly will help ease you through this, as will your brisk warm up and dynamic moves..

You are pretty quick by the way 😉...

Good luck with your distance.😊x


I tend to agree with the really brisk and thorough warm up walk approach.. and a sliw start gradually building up..you have two or three 10ks ? under your belt...maybe do a few more and maybe think of a plan to follow.

For me also, 6 K is the point where my legs take over and I feel like I could run forever.

Age really is just a number...I am 68...and was halfway through a HM plan before a routine x ray threw a spanner in the works.

I intend getting back to it asap though

Just decide on a plan of action that suits you...and how you feel..I tried some which do not suit..so I wrote my own....😊

in reply to Oldfloss

I find that age does throw one or two unexpected complications at you - like the time I twisted my knee by pulling a shoe on too vigorously.

in reply to Hericus

Tee hee..mine was a knee twinge from kneeling too heavily whilst changing small runner in trainings nappy...apparently I have an old..or new??? stress fracture of the tib and fib!

Fun eh??

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