I wish even more people knew about this channel. I like the inclusion of studies. Goran's channel and Magnus Midtbo's channel give me similar vibes- highly motivated, chill people. They would be great in a collaboration.
@@goranwinblad Magnus just posted a few minutes ago so I thought I'd give it a whirl and suggest the same over on his channel. Here's hoping for an epic collab one day! (Edit: He hearted my comment. I hope I made a teeny impression.)
I suspect that has something to do with many runners having a very poor idea of what a "light jog" is. Running too hard on easy days is one of the most common training mistakes. Aside from that, I noticed some running influences sneak a little bit of "strength and conditioning" into "warmups".
It's nice to know that I'm not doing anything too wrong by keeping my warm-up light. It's so helpful that you include studies. For me I just check my body to see how it's feeling with a few light stretches. I'm not fast or good enough at running to have any pace other than not walking- yet. But I'm glad I'm not setting a "bad" habit
Warming up has stopped injuries for me at least. I have a problem with tight calves and if I don’t warm them up properly I end up not only very uncomfortable for the first 30min I have also caused injury. It has also helped with recovery. Warm elastic muscles from the start are less likely to accumulate a massive amount of micro tears and inflammation, at least that is what I feel like happens. I think warming up is very individual. If it works for you do it!
Great info Goran, thanks for this... I used to run light for 5 minutes to warm up, then stop my watch and stretch before resuming running. Now, I don't bother, I just go light at the beginning and then increase the effort. Great video!
Yep, I'm in a run club with more recreational/endurance focused folk and our warm ups are typically the first mile of a run at an easier pace. Though they don't seem to grasp the need for warm ups on shorter races like 5k's.
I'm a triathlete and even the warmup intensity feels different depending on the sport. If for cycling I need more hamstrings and glutes stretch to fit in the aero position better, for running I feel like I'm running in a marsh without A skips. For swimming it's definitely important to me to get the "feel of the surface of the water" before I do any stroke, to see where my head/shoulder/mouth aligns on each side for proper breathing That being said I think the study on TT cyclist is misleading. If you also look at elite cyclists, you'll notice that they all do lengthy spins on stationary bikes before any race/segment especially in TDF or Giro d Italia
For cycling, my warm up is usually just trying to make it to the ride on time (aka full send). but once upon the time our coach gave us a 35-min warm up routine that was basically a workout for most ppl lol
Hi Göran, I really appreciate these evidence-based discussions. There are so many myths and beliefs associated with running, and it is good to see the evidence, even though it is often qualified (small sample, confounding factors, etc).
I run 4-5 times per week. I always do 5 squats and some leg and arm moves for about 2-3 min before I start, then I run the first km at a soft and nice pace. Since I do this, my running performance has enormously improved and I have so much more pleasure than before. Easy start = great run.
I have looked for information myself on this topic. I appreciate that it cited specific studies rather than just providing personal experience. I’m glad you were able to help answer my questions!
I think warmup is more important in terms of injury-prevention and not perfomance. Especially for beginners who havent build up the important muscles yet, I think its quite important to warm-up to prevent injuries. As you become more trained and athletic it becomes much safer to have a "cold-start".
Thank you Göran for the great video and all those infos 👌👍🏼 Rowland 2005 and Armon et Al 1991 showed also that in comparison with children, adults need much longer to reach a certain VO2-Level, when going directly from a complete restet state to an intensive but constant load (due to a slower reaction of the O2-Cinetics of the adults). The adult subjects needed arround 5min to reach the corresponding VO2 for this effort (children also 2min). That’s a long time in a 5 or 10k. This was and still is for me personally (even though my own conclution) always (one of) the motivation to warm up properly before competitions. In easy words „to get your O2-Cinetics going“ and not to risk to run in to a O2 deficit at the start and to have your maximum aerobic capacity available right from the start. Would be an interesting detail to know the ages of the subjects in the studies you referenced and then if there is a correlation of the „non responders“ with a (relatively to the others) higher age and what their HRV State was before the test. But for me it is also pragmatically easy to show (even quantitatively) this mentioned better readiness of the aerobic system after a propper warm-up, as my HR is significantly more responsive afterwards. So for me it has a clear advantage, especially when my HRV is a bit low! According to my observation, the warm up has a much bigger positive impact on my „HR responsiveness“, when my HRV is low that day (all not highly scientific, but I observed those things for about a month in 2021, just with HR data, after having read the obove mentioned fact in a sport science book and beeing curious afterwards)
From my own experience, I also see a dependency on age. I'm 60 years old and it takes at least 15 minutes to get my heart rate up to 85% of max HR. Therefore, before a 10,000 m race, I need a 20 to 30 minute warm-up. 15 years ago 5 - 10 minutes was quite sufficient. Today that's not even enough for the marathon warm-up.
I have just discovered your UA-cam channel and I’m enjoying your videos. As a 75-year old recreational runner, perhaps with one or two 10kms and a 21kms race per year, my normal warmup consists mainly of alternating slow running and walking (one minute for each) for a total time of approximately 15 minutes in winter and cold weather, and in the warmer months two minutes of easy running alternating with one minute walking for 10 or 12 minutes. During the runs I take one minute walking breaks after every 4 minutes and later in the year one minute walking breaks after every 1km of running. I have recently, due to a chest infection caused by industrial emissions, discovered that an air quality index app can be useful training aide to consult prior to setting forth.
I do warmups since it helps to get the body in a condition to handle higher-intensity activities. On a hot weather day, I may skip warmup but start running at a meager pace and then accelerate if I feel my body is ready for a higher rate. Nice sharing and the video. It's snowy days ☃ Happy Merry Christmas
Those studies measured the benefits of warming up on session *performance*. But there could be waaaay other more benefits than just performance. How about injury prevention, reducing post-workout soreness, improving muscle, tendons and nervous recovery? How about the effect of warming up on joints? You may have heard about synovial fluid. It's a viscous fluid that lubricates some joints. It has an optimal temperature of working for optimal viscosity. Also doing movements may pre-lubricate the joints. Also it depends on the context. You may not need warming up if you go for a long run in the evening after a busy day. But it's probably a good idea to warm-up if you go out running 15 min after waking up in the morning, when it's 5°C outside 😊
Thanks a lot. This is the first channel that supports my warm-up and stretching philosophy (which is entirely based on what feels good to me). I like to do short runs and I like to start fast and accelerate until my heartrate is up. Then go slow until everything feels really good. Then just accelerate again and keep going for the majority of the run. This bakes a short and pretty intense warm-up into the run. My wife likes to roast me for "not warming up properly".
I think that is perfectly fine approach if you are already a runner. For beginners I would really not do that, it increases the chance of injuries if you do suddenly burst intense exercise on "cold" muscles. If you are a regular runner I think thats perfectly fine (I also start most of the time in a similar fashion except for hard interval runs).
Fantastic channel . Keeping me running. I love the channel, some really good deep breathing for me .warm up , especially if it's really cold out . Glædelig jul 🍺🍺
Merry Christmas and best wishes for the New Year from Melbourne, Australia ! Thanks for all the inspirational videos during the course of 2022. Looking forward to more of the same.
I give myself at least 3-5min to do some basic drills to start the body moving, especially when I plan to do some speed workout. On my recovery days I almost start from zero but going gentle until getting the pace slightly increase. But I admit maybe once or twice I have gone all out since the beginning when I was kind of in a rush :D
Very interesting. I have been told that one reason we warm up is to prime the aerobic system, and that, if we don't, we might draw on anaerobic energy reserves that we wouldn't otherwise have to draw on early in the race. Thoughts about this? Thanks for the consistently high quality content!
My day in manual labour is normally enough to warm-up for afternoon easy run, thought I participated in shorter distances due to last summer season and it's essential to warm-up before 100-400m PB race 😊
It would also be interesting to compare younger athletes and older ones. I've been an athlete for 35 years and when I was younger I could get away with not warming up at all for any sporting event and I'd perform fine. Now at 45, that is not the case. Even when I'm running with other people, I'm running much slower in the beginning of any run than almost everyone else. However, once I'm warmed up I can beat most people.
I wonder, although it may not be performance boosting to do a warm-up, it may have a correlation with injury? I had a training buddy once. He refused fiercely to do a warm-up before a hard run. On that run -obviously- his knees exploded. After that his legs fell out of his hip sockets. Performance is one thing, keep on performing another. Let's just warm-up a little. Just to be sure. Great vid! Peace from the Netherlands
I was looking for your warm up video. Thanks for sharing! What I am still wondering is whether warm ups (and cool downs) reduce injury rates. Maybe it just about supportive excercises rather then warmups that are important. Would love you to dig deeper here :)
Yeah should have covered that more in the video but from my research there are no real evidence supporting that warming up or general stretching prevent running injuries. Unless we look at sprinting and all out short efforts.
before a race my heartrate is usually higher than normal anyways. my warm up is more so to check the lacing on my shoes and if everything is sitting right.
Very interesting video! What about doing the some for cool-down after a hard effort? I've heard some people have started with just stopping straight after hard efforts saying there isn't any evidence that cool-downs help
For my Warmup I always do about 10-15 Mins Running, 2-3min streching, 3-5 x Strides. I used to do drills too, but i now i do them after or in a sperate session (about 2-3 times a Week) But for my easy runs and long runs i dont do a warmup.
In my personal experience, if I'm on my exercise bike and I start going, the legs burn terribly in the first minute. Than the legs adapt and I'll go naturally (not even trying) at roughly 30km/h pace in the first approximately 15-20 minutes. Going faster than this in those minutes is quite painful and not sustainable for a long time. Than as my legs adapt, I'll go roughly 4km/h faster without any difficulty (again, this speed comes naturally as my legs warm up without me pushing myself in any way) and I'm able to sustain this speed for a very long time. Therefore, at least from my personal experience, I'm able to sustain this higher speed much longer if my legs are warmed up compared to not being warmed up. Conclusion: For me personally, being warmed up allows me to sustain higher speed for longer and without difficulty.
Hi Göran, keep up the good work with the videos! The 100k subs is around the corner. I encourage you especially to keep surveying the literature to give evidence-based tips. Have you read "How bad do you want it" by M. Fitzgerald? I'm in the middle of it and it's quite scary to learn how much psychology plays a role in performance sports (he talks most of all about endurance sports). 🤗
Great video again, Goran. Your warmup, to my mind, IS the workout. Too much energy lost during that warmup, in my unprofessional opinion. Is there an easier, shorter warmup? Thank you.
Hi Goran, Interesting topic and a nice video explanation. Studies shown in video covers mostly the performance of athletes in TT/ WO followed. However, in how about the injury prevention perspective ? Thanks for sharing your thoughts, and as always awesome videos. Keep it up, buddy.
I was thinking the same. I like to run gently for a few minutes at the start just to loosen the joints and get the blood flowing, with a view to avoiding injury.
When you're planning to spend extreme amounts of energy why would you waste energy before hand? When the muscular endurance is finite warms ups have to reduce the amount of energy available.
The only race I didnt finish was a 10 K race which I did the longest warmup I have done, about 30-40 minutes. Never again. 10 minutes is enough for me.
This is the first time I noticed your mittens. They look super cool. Like a 3 fingered alien hand! 👽 ✋️ lol! Good video, but I'm terrible at warming up. I do flexibility and balance activities later in the day.
I’ve been in training for a local 5k run on December 31st but got derailed today with a positive Covid test 😩. Training on hold for now but looking forward to the Mississippi Blues Marathon 10k in late February!
I wish even more people knew about this channel. I like the inclusion of studies. Goran's channel and Magnus Midtbo's channel give me similar vibes- highly motivated, chill people. They would be great in a collaboration.
Wow, thank you would be so cool to collab with Magnus one day 😊
@@goranwinblad Magnus just posted a few minutes ago so I thought I'd give it a whirl and suggest the same over on his channel. Here's hoping for an epic collab one day! (Edit: He hearted my comment. I hope I made a teeny impression.)
Absolutely. Just found this channel and finding it really helpful.
I find it funny how light jog is often used to warm up and yet we are often urged to do a warm up before the light jogs.
I suspect that has something to do with many runners having a very poor idea of what a "light jog" is.
Running too hard on easy days is one of the most common training mistakes.
Aside from that, I noticed some running influences sneak a little bit of "strength and conditioning" into "warmups".
It's nice to know that I'm not doing anything too wrong by keeping my warm-up light. It's so helpful that you include studies. For me I just check my body to see how it's feeling with a few light stretches. I'm not fast or good enough at running to have any pace other than not walking- yet. But I'm glad I'm not setting a "bad" habit
Warming up has stopped injuries for me at least. I have a problem with tight calves and if I don’t warm them up properly I end up not only very uncomfortable for the first 30min I have also caused injury. It has also helped with recovery. Warm elastic muscles from the start are less likely to accumulate a massive amount of micro tears and inflammation, at least that is what I feel like happens. I think warming up is very individual. If it works for you do it!
Great info Goran, thanks for this... I used to run light for 5 minutes to warm up, then stop my watch and stretch before resuming running. Now, I don't bother, I just go light at the beginning and then increase the effort. Great video!
Thanks!
Yep, I'm in a run club with more recreational/endurance focused folk and our warm ups are typically the first mile of a run at an easier pace. Though they don't seem to grasp the need for warm ups on shorter races like 5k's.
I'm a triathlete and even the warmup intensity feels different depending on the sport. If for cycling I need more hamstrings and glutes stretch to fit in the aero position better, for running I feel like I'm running in a marsh without A skips. For swimming it's definitely important to me to get the "feel of the surface of the water" before I do any stroke, to see where my head/shoulder/mouth aligns on each side for proper breathing
That being said I think the study on TT cyclist is misleading. If you also look at elite cyclists, you'll notice that they all do lengthy spins on stationary bikes before any race/segment especially in TDF or Giro d Italia
For cycling, my warm up is usually just trying to make it to the ride on time (aka full send). but once upon the time our coach gave us a 35-min warm up routine that was basically a workout for most ppl lol
Hi Göran, I really appreciate these evidence-based discussions. There are so many myths and beliefs associated with running, and it is good to see the evidence, even though it is often qualified (small sample, confounding factors, etc).
I run 4-5 times per week. I always do 5 squats and some leg and arm moves for about 2-3 min before I start, then I run the first km at a soft and nice pace. Since I do this, my running performance has enormously improved and I have so much more pleasure than before. Easy start = great run.
I have looked for information myself on this topic. I appreciate that it cited specific studies rather than just providing personal experience. I’m glad you were able to help answer my questions!
I think warmup is more important in terms of injury-prevention and not perfomance. Especially for beginners who havent build up the important muscles yet, I think its quite important to warm-up to prevent injuries. As you become more trained and athletic it becomes much safer to have a "cold-start".
Thank you Göran for the great video and all those infos 👌👍🏼
Rowland 2005 and Armon et Al 1991 showed also that in comparison with children, adults need much longer to reach a certain VO2-Level, when going directly from a complete restet state to an intensive but constant load (due to a slower reaction of the O2-Cinetics of the adults). The adult subjects needed arround 5min to reach the corresponding VO2 for this effort (children also 2min). That’s a long time in a 5 or 10k.
This was and still is for me personally (even though my own conclution) always (one of) the motivation to warm up properly before competitions. In easy words „to get your O2-Cinetics going“ and not to risk to run in to a O2 deficit at the start and to have your maximum aerobic capacity available right from the start.
Would be an interesting detail to know the ages of the subjects in the studies you referenced and then if there is a correlation of the „non responders“ with a (relatively to the others) higher age and what their HRV State was before the test.
But for me it is also pragmatically easy to show (even quantitatively) this mentioned better readiness of the aerobic system after a propper warm-up, as my HR is significantly more responsive afterwards.
So for me it has a clear advantage, especially when my HRV is a bit low!
According to my observation, the warm up has a much bigger positive impact on my „HR responsiveness“, when my HRV is low that day (all not highly scientific, but I observed those things for about a month in 2021, just with HR data, after having read the obove mentioned fact in a sport science book and beeing curious afterwards)
From my own experience, I also see a dependency on age.
I'm 60 years old and it takes at least 15 minutes to get my heart rate up to 85% of max HR. Therefore, before a 10,000 m race, I need a 20 to 30 minute warm-up.
15 years ago 5 - 10 minutes was quite sufficient. Today that's not even enough for the marathon warm-up.
I have just discovered your UA-cam channel and I’m enjoying your videos. As a 75-year old recreational runner, perhaps with one or two 10kms and a 21kms race per year, my normal warmup consists mainly of alternating slow running and walking (one minute for each) for a total time of approximately 15 minutes in winter and cold weather, and in the warmer months two minutes of easy running alternating with one minute walking for 10 or 12 minutes. During the runs I take one minute walking breaks after every 4 minutes and later in the year one minute walking breaks after every 1km of running. I have recently, due to a chest infection caused by industrial emissions, discovered that an air quality index app can be useful training aide to consult prior to setting forth.
I do warmups since it helps to get the body in a condition to handle higher-intensity activities. On a hot weather day, I may skip warmup but start running
at a meager pace and then accelerate if I feel my body is ready for a higher rate. Nice sharing and the video. It's snowy days ☃ Happy Merry Christmas
Excellent advice Göran..especially at the start up to the point where you said ‘my warm up routine’!!
Wow, this surprised me, too. thank you Göran for producing this video 🙏👍😃
Those studies measured the benefits of warming up on session *performance*. But there could be waaaay other more benefits than just performance.
How about injury prevention, reducing post-workout soreness, improving muscle, tendons and nervous recovery?
How about the effect of warming up on joints? You may have heard about synovial fluid. It's a viscous fluid that lubricates some joints. It has an optimal temperature of working for optimal viscosity. Also doing movements may pre-lubricate the joints.
Also it depends on the context. You may not need warming up if you go for a long run in the evening after a busy day. But it's probably a good idea to warm-up if you go out running 15 min after waking up in the morning, when it's 5°C outside 😊
Thanks a lot. This is the first channel that supports my warm-up and stretching philosophy (which is entirely based on what feels good to me). I like to do short runs and I like to start fast and accelerate until my heartrate is up. Then go slow until everything feels really good. Then just accelerate again and keep going for the majority of the run. This bakes a short and pretty intense warm-up into the run. My wife likes to roast me for "not warming up properly".
I think that is perfectly fine approach if you are already a runner. For beginners I would really not do that, it increases the chance of injuries if you do suddenly burst intense exercise on "cold" muscles. If you are a regular runner I think thats perfectly fine (I also start most of the time in a similar fashion except for hard interval runs).
I do a 1km steady paced walk and this simple walk works fine for me. But that being said I am not a fast runner like you are.
wow, I didn't expect that, another important video, thank you goran keep going, we support you
Thanks! 😊
Fantastic channel . Keeping me running. I love the channel, some really good deep breathing for me .warm up , especially if it's really cold out .
Glædelig jul 🍺🍺
Another excellent insight! Thanks Goran!
Thanks for doing this!!Interesting on the injury prevention side!
Great video. Keep those contents coming Göran. Thank you for the upload.
Thanks, will do!
Merry Christmas and best wishes for the New Year from Melbourne, Australia ! Thanks for all the inspirational videos during the course of 2022. Looking forward to more of the same.
This helps me a lot. Thanks for your research and really clear instructions, Göran!
Glad to hear 😊
I give myself at least 3-5min to do some basic drills to start the body moving, especially when I plan to do some speed workout. On my recovery days I almost start from zero but going gentle until getting the pace slightly increase. But I admit maybe once or twice I have gone all out since the beginning when I was kind of in a rush :D
Very interesting. I have been told that one reason we warm up is to prime the aerobic system, and that, if we don't, we might draw on anaerobic energy reserves that we wouldn't otherwise have to draw on early in the race. Thoughts about this? Thanks for the consistently high quality content!
Great to know this
Thanks man..
My pleasure 😊
Your warm routine feels simlar to my own. I focus on form first 10min and then add drills. Well done always interesting topic. 🤙
Thanks!
Thank you so much for the information. Really appreciated.
Thank you for watching 😊
I warm up to only help prevent injury, thought everyone did this but the studies focused on performance.
My day in manual labour is normally enough to warm-up for afternoon easy run, thought I participated in shorter distances due to last summer season and it's essential to warm-up before 100-400m PB race 😊
Would be interesting to her about cool down runs? I've heard and read conflicting things about these. All from useless to vital.
Very interesting information in a nice video! Keep going!
It would also be interesting to compare younger athletes and older ones. I've been an athlete for 35 years and when I was younger I could get away with not warming up at all for any sporting event and I'd perform fine. Now at 45, that is not the case. Even when I'm running with other people, I'm running much slower in the beginning of any run than almost everyone else. However, once I'm warmed up I can beat most people.
Great stuff. Thank you!
Very interesting video! Thank you for sharing this info!
Glad you enjoyed it!
I wonder, although it may not be performance boosting to do a warm-up, it may have a correlation with injury? I had a training buddy once. He refused fiercely to do a warm-up before a hard run. On that run -obviously- his knees exploded. After that his legs fell out of his hip sockets.
Performance is one thing, keep on performing another. Let's just warm-up a little. Just to be sure. Great vid! Peace from the Netherlands
For me Kofuzi's warm up works well. Squats, lunges and heels drill.
I was looking for your warm up video. Thanks for sharing! What I am still wondering is whether warm ups (and cool downs) reduce injury rates. Maybe it just about supportive excercises rather then warmups that are important. Would love you to dig deeper here :)
Yeah should have covered that more in the video but from my research there are no real evidence supporting that warming up or general stretching prevent running injuries. Unless we look at sprinting and all out short efforts.
before a race my heartrate is usually higher than normal anyways. my warm up is more so to check the lacing on my shoes and if everything is sitting right.
For a training run, my warmup is a slow 1st mile, then the workout, then a 1/2 mile warm down.
Very interesting video! What about doing the some for cool-down after a hard effort? I've heard some people have started with just stopping straight after hard efforts saying there isn't any evidence that cool-downs help
What is funny to me is that many people use running to warm up before whatever workout they do.
Awesome info!
Glad you think so! 😊
For my Warmup I always do about 10-15 Mins Running, 2-3min streching, 3-5 x Strides. I used to do drills too, but i now i do them after or in a sperate session (about 2-3 times a Week)
But for my easy runs and long runs i dont do a warmup.
What about reduced risk of injury ? Isn't that the main purpose of a pre-event warm-up, rather than enhanced performance ?
I was also expecting more about this topic
I'm in xc and for workouts we do a 2 mile warmup and then we do actives
In my personal experience, if I'm on my exercise bike and I start going, the legs burn terribly in the first minute. Than the legs adapt and I'll go naturally (not even trying) at roughly 30km/h pace in the first approximately 15-20 minutes. Going faster than this in those minutes is quite painful and not sustainable for a long time. Than as my legs adapt, I'll go roughly 4km/h faster without any difficulty (again, this speed comes naturally as my legs warm up without me pushing myself in any way) and I'm able to sustain this speed for a very long time. Therefore, at least from my personal experience, I'm able to sustain this higher speed much longer if my legs are warmed up compared to not being warmed up. Conclusion: For me personally, being warmed up allows me to sustain higher speed for longer and without difficulty.
A bit off topic but I notice you run in the snow a lot. Do you have a video about gear or kit for sub-zero temperature running?
Hi Göran, keep up the good work with the videos! The 100k subs is around the corner. I encourage you especially to keep surveying the literature to give evidence-based tips.
Have you read "How bad do you want it" by M. Fitzgerald? I'm in the middle of it and it's quite scary to learn how much psychology plays a role in performance sports (he talks most of all about endurance sports). 🤗
Thank you very much! Will check that out 😊
I only do a slow run , for years and years . And it’s all
Good
Great video again, Goran. Your warmup, to my mind, IS the workout. Too much energy lost during that warmup, in my unprofessional opinion. Is there an easier, shorter warmup? Thank you.
I wonder about the long term effect of doing drills before running?
Hi Goran,
Interesting topic and a nice video explanation. Studies shown in video covers mostly the performance of athletes in TT/ WO followed. However, in how about the injury prevention perspective ?
Thanks for sharing your thoughts, and as always awesome videos. Keep it up, buddy.
I was thinking the same. I like to run gently for a few minutes at the start just to loosen the joints and get the blood flowing, with a view to avoiding injury.
So you mostly talk about the relationship between performance and a warm-up; how about injuries and warming up?
wow! warm-up 😞 Great vid and thx for the info
Any tips for avoiding shin splints..??
What does your strength training look like? ...do you have any suggestions or information on strength training?
Wen 24 hour and multi day races for Göran? :D
When you're planning to spend extreme amounts of energy why would you waste energy before hand? When the muscular endurance is finite warms ups have to reduce the amount of energy available.
What shoe are you using for those winter runs?
Goran any videos on winter clothing??🍺
can you please suggest warm up before easy running (10 to 30 min) ? Should we even do any warm up before easy running (10 to 30 min) at all ?
There's really no need to warm up before easy running. Just go out and run.
May I ask the brand and model of your mittens?
The only race I didnt finish was a 10 K race which I did the longest warmup I have done, about 30-40 minutes. Never again. 10 minutes is enough for me.
good stuff..
Thanks!
This is the first time I noticed your mittens. They look super cool. Like a 3 fingered alien hand! 👽 ✋️ lol! Good video, but I'm terrible at warming up. I do flexibility and balance activities later in the day.
Nice 👍👍
Thanks 👍
I’ve been in training for a local 5k run on December 31st but got derailed today with a positive Covid test 😩. Training on hold for now but looking forward to the Mississippi Blues Marathon 10k in late February!
You are Instagram ID