The change I made for an INSTANTLY faster parkrun
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- Опубліковано 26 січ 2023
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In this video I wanted to share the one change that I made for an instantly faster parkrun. This simple yet effective tip can benefit both one's 5K time and general experience of a race or run. I recently attended Cranbrook Country parkrun in Devon, to demonstrate the power of a well done warm up. It can even result in a faster 5K time, by employing this parkrun tip, as demonstrated here, allowing me to run in a controlled manner from the start line and break 19 minutes.
The views expressed are purely from my own experience and are not training advice. Experiment and find what kind of warm up works for you.
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A slight change in format for this video. But, after all these years of running, it seems only right to share a concept if I’ve found some success with it. Everyone responds differently so remember to experiment and find what works for you personally. Most importantly, enjoy it.
Thanks for watching and supporting.
Pro tip number one: wake up early enough on a Saturday to attend park run.
Factos
🛌🛌🛌 what was that ? 😂😂😂
Sleeping less is such an overlooked way to improve performance and health 🙄
I will openly admit I've definitely missed many parkruns because of this. Thank you for watching and hoping you get there one Saturday
Pro tip number two: have young kids and be forced to wake up at 6:00 every day forever.
This is the best running advice I’ve ever gotten. I went from a 20:50 to 19:39 in 2 weeks after seeing this. Thank you so much
That’s awesome well done. Thanks for watching, I will likely make some more in the future.
Harry
Finally went sub-20 this morning at parkrun with a 3km warm up, 1km walk and about 10 minutes rest waiting for it to start. Finished with a 19:43 and half a minute off my previous best.
Splits of 3:53, 3:56, 3:56, 3:58, 4:00
Thank you for the tip!!!
That's brilliant news Jerome well done and thank you for watching
I run for my Uni and the top guys often run 2 miles for a pre-race warm-up before a cross-country race. I never used to warm up properly but seeing those guys do what they do and doing one before each session has made me believe in the power of the warm-up and before my most recent Parkrun PR I reckon the warm-up made a large difference in how I felt.
Absolutely, likewise, being around elite runners I saw how much they warmed up and felt the same, it just made sense
Just ran my first ever sub-20 minute Park Run and I don’t think it would have happened without watching this video a few days ago! The 2k warm up jog made all the difference 👌🏼 thanks, Harry!
Great to hear Dan. Very well done. Thanks for watching what I make
Harry
Interesting, I was one of those "but it'll only tire me out" believers. I didn't get a PB - though my time varies from week to week by about 30s and it was at the faster end - but what it did do was take away that "bloody hell why am I doing this?" feeling in my legs I usually have in the first km
🧡
I LOVE the lack of fluff in this video. Thank you for getting to the point.
Thanks for watching
Yep, totally agree. This is one reason why it's so beneficial to run to the parkrun - warm up doesn't feel like an added time burden, and you don't need to worry about parking!
Absolutely David - great advice for anyone who lives close
I cycle to Park Run
@@joetruelove2770 Awesome
I watched this just before heading out for parkrun this morning and after a little warm up run of 1.5k took 34 seconds off my pb and 52 seconds off my pb for that course. I had never ran as a warm up before so thank you, sound advice!
Amazing Michelle great to read. Thank you for watching and hoping you find continued success with your 5K running
All the best
Harry
Great video. To the point and informative. A thorough warm up is often over looked. I'm a club runner who does 800m on track. I do a 30-40 min warm up for a race that lasts less than 2 minutes.
Thanks for watching and appreciate the comment
Thanks for getting straight to the point and making this info packed with no fat. This lack of adequate warm up is something I need to fix too. ☝
No worries
Earned a new Parkrun PB today! By the power of Jog On socks!! Cheers for the video, Harry. - Mack
The socks can do wonderful things. Cheers Mack
Great video Harry and overjoyed to finally meet you in person. 😊🧡
Great to have you Shaun 🧡
One key ingredient in this is also knowing how long the pre-race briefing will take. But yes, absolutely crucial to hit the right pace from the outset. Also a good way to do a bit of course recon if you are doing some parkrun tourism.
Absolutely Colin
A good warm up is like a pilot doing pre-flight checks before takeoff. You need to turn your muscular and cardiovascular systems on, and warm up your engines before pushing the throttle.
A good analogy
I introduced a 2km warm up run and then some stretches and I was very surprised by the difference it made. Time to add some drills. Great video!
Great to read, we've included some drills in the training plan however at some point I'm sure we'll do a video on them
I did this (2k warm up) today for the first time and got an amazing time. Game changer
awesome well done
Saw this earlier... Did a 9 minute warm up of actually running. Got a PB and could have pushed harder. Tip of the hat to you sir
That's great to read
Yes. Recently moved to a house 1.5km from the nearest ParkRun. First time at the event I knocked a minute off my PB. Could only assume it's because I jogged to the ParkRun and my legs felt warm at the start.
That's cool, thanks for sharing. It likely made a big difference.
Agree. The warm up is a massive part of it
Absolutely Jim
Watched this yesterday, ran the mile from my house to park run this morning, and then did my first ever sub-20! It works! It really, really works! I didn't go that much faster than my previous PB, but I definitely felt more comfortable right from the start, instead of feeling like I'm fighting through the first KM.
Amazing to read - yes the comfort factor is huge. You just feel like you’re ready as opposed to getting warm during the 5K.
Thanks for watching what I make
H 🧡
Thanks Harry, I will give this a go! I need 11s to dip under the 20 and this could be the answer!!
Let us know how you get on
I think it could make the difference, let us know
Watched this video this morning, got to the park run 5 mins earlier than I normally would and had a better warm up. Knocked 20 seconds of my PB!
Love it
As soon as I clicked on this video I could guess that this would be the topic you discuss! Having a warmup (for me it's 5km as that's the distance from my house to the local parkrun) also helped me improve my time, along with getting up earlier to have a proper breakfast. The other tip I'd have is that moving across to the country to a city with a flat, tarmac parkrun did wonders for my time, but I appreciate that may be impractical to some 😉
Thanks for sharing
Interesting. As ever. And entertaining. I see where I'm going wrong. I'm getting the prescribed mile in before parkruns, because that's how far I live from my local parkrun start line, but I am doing it too quickly. Usually because I'm running late.
Watching your videos is one of the many reasons I'm not out of the house as soon as I should be.
The irony Dave.
I used to be the same, was getting a warm up but was blasting it to get there on time.
Good morning Harry. Thanks for your entertaining running videos. They are always brilliantly done and so entertaining. I always love to see a new one. Have a great weekend 😀😀😀
Cheers Eddie, much appreciated that people like yourself get something from them. It makes all the hours worth it.
Thank you Harry, will test it out this weekend!
Great Rachael
Love it Harry. Thanks for the tips. Will do a warm up before parkrun.
Hoping it goes well Bailie
Thanks for the perfect advice at the right moment. After losing my 30s and 40s to chronic sciatica I got back to running in the gym with long-term targets of 20 minutes for 5k and maybe one day 40 for 10k.
I already warm up religiously as I live with a tight hamstring and glute. But today I did a full half hour, gently leading to progressive strides. Long story short, I did 20.22 and the first target is well in sight.
A like and subscribe is the least I can offer!
That's awesome to read, well done on the return and I wish you many successes moving forward
Thank you Harry! 👍🏽
You're welcome, hoping you find some value
Brilliant video 🍀
Many thanks
It’s something that many people, myself included, overlook. I always thought it would fatigue my body prior to the parkrun/training run. After watching some of yours & Phily’s videos i realised how much you both do in a warmup. Towards the end of last year i started to jog for 1km (it works at my current fitness) prior to the session and noticed an improvement immediately. Fitness is still improving and as it does so i will look to increase the jog/run to 10 minutes. I just have to remember to do it before parkrun as well as my solo sessions 😅😂
Thanks for sharing Kirk. Absolutely. Wishing you all the best with your training moving forwards.
Totally agree. 3km warm up. 5km parkrun. 2km warm down.
Sounds like a great approach
Sound advice, thank you! Occasionally I cycle to park run ( about 7 miles), and always get a good Parkrun time after doing so, so I think that's a good warm up too
Would imagine so, thanks so much for watching and commenting
Going to try this this morning!
Hoping it went well
Beneficial Video👏
Thanks Alex
Some solid advice!
Cheers Matt, hopefully another RunThrough event will appear again this year as a JOG ON video, certainly planning a meet up at Alton Towers, you guys kindly gave us a discount code so will be promoting that very soon
All the best
Harry
Very interesting. Didn't hear anyone mention this before. Always wondered how people set off strong right in the beginning of the run, will incorporate this! Thanks!
Give it a go and let us know how you get on
thank you Harry, i'll test the advice for my next races. i'll let you know the difference.
Do
Great video Harry 🧡
It's something I don't do enough of myself. I'm getting better at warming up but still spend the first km settling in.
I'll definitely be making more effort to warm up 👌
It's so true though Dave, I'm the same. It takes a real effort to really make yourself get there early enough and really get jogging.
Hope that you're well
Thanks Harry. Ill give this a go on my next run. 👍
It's not exciting as a subject, but hoping it works for you Stuart
I can relate to this ! 🙌🏼
Absolutely
Excellent advice mate ! I have been racing for 34 years and always try and get 2-3 kms warm up, before a race, the older I get the longer the warmer I seem to need, I too finish the warm up with a few fast strides, about ten mins before the start, I watched Mike Gratton (London marathon winner) years ago do this and thought he must know what he is doing ! 😅
Ah great words - Mike Gratton was on the track the other evening I said a brief hello. What a runner.
Keep up the great running.
Harry 🔥
Yes I literally did a warm up 2 mile run before parkrun and nearly knocked off a minute my time today 😊
Well done Becci
Great video Harry, thanks for that. I'll check out the 5k training plan. Finding it tough to break 30 minutes at Bolton Parkrun. But i'm loving my running!
Cheers Mark, hoping that you find some improvement but as you say - main thing is that you enjoy yourself.
All the best
Good video and great advice. I've noticed that about a lot of races -- I don't see very many people warming up. For cold weather races I do like to do about a mile of easy running, following my some dynamic stretches and a few strides. It allows me to settle into my 5K race pace a lot more quickly once the gun goes off. For warmer races, I definitely do a shorter warm-up on account I don't want to arrive at the starting line already overheated. Great advice Harry to all those interested in shaving off some time on their 5Ks.
Cheers Eddie much appreciated
I did notice a big improvement to my Parkrun times when I stopped driving there and cycled instead.
Great
I ran 11k up hill to my parkrun today. I achieved one of my slowest times! I was super warmed up. 😂
That is impressive
Pre-loading the system and including some strides really helps 👌
Absolutely
I always get a really good warm up in at home. And we warm up well before club sessions. But I don’t do it before races… mad when you think about it.
It's incredibly true Jack
@@thisisjogon something about caring what people think, maybe? Like I don’t want to be seen to be taking myself too seriously…?? Weird one.
Thanks for the video. I've been running for 18 years and never given much thought to warming-up, tbh! I'll try it on my next 1/2.
Awesome Ed, hope it went/goes well
When I ran 10k for the first time, I felt like I was flying during the last kilometres. It showed me the power of a warmup, yet I don't do it :D
Very true
Congratulations on that podium finish as well.
Cheers for watching Leeroy
Parkrun is my favourite part of week
It's great isn't it
I always ignore a warmup and use that first kilometre to get into my run. However, I've watched the video and what I do just makes no sense - I'm capable of running longer than 5k, so I should be able to do a light warmup run before Parkrun so that I'm already 'into' my run by the start.
I'm going to give this a shot at the next one I go to. And even if I end up a little slower first time, I'll persevere and figure out the warm up that works for me as it does just sound like an obvious way of improving!
Great comment and thank you for watching! Let me know how it goes. Wishing you all the best with it.
@@thisisjogon I tried it last week and I ended up doing my fastest Parkrun in a long time!
What I did find is that I felt a lot better in the initial stages of the run and it made it much easier to settle into a comfortable pace.
I'll keep doing it before a Parkrun as I still need to figure out what the right length of warmup is for me, however your video is right and a warm up really does help. And it doesn't tire you out either!
Wise words
Wise comment
just found this channel and love it, and would love to get below 20 min on a 5k. after moving 18 months ago to Gloucester, my running has taken a back step as i lost the mojo to get out running, always putting excuses in the way.
Cheers Keith, glad to have you watching and wishing you all the best in your own running journey
Elite level advice, I wonder how many improvements there'll be at parkrun this morning
I have a sneaking suspicion my friend used this, he hit a PB by about 90 seconds just this morning!
If we all warmed up, we could be more like Hurricane Hurrell
I never warm up 🥲
Typically 3-4km including strides and other dynamic exercises for a 5k race for me. Shorter the race, the longer and more intense the warm up.
Sounds like you have a strong approach, cheers for sharing
I'm nowhere near as quick as you are, but I concur completely re: the importance of a good warm up. We are very lucky to live about a mile from our local parkrun and will use the run down to the start as our warm up.
Absolutely
I’m really breathing a gut just to get fifteen minutes where I stay because of the glorious gradients. Given me some ideas for some longer runs and use that as the initial warm up from now on 📈⚡️❤️
Awesome, wishing you all the best with it Kimmie
Hi Harry great video as always, I do about a 1km warm up before parkrun but when it’s really hot and humid like today it was already 25c with 89% humidity, I was already warmed up.
Just posted your socks out Bevan! Hoping all is well in Australia
Perfect timing! I've been following my Garmin watches' 'Today's suggestion' to increase my stamina & aerobic fitness since Xmas and today I decided to see if I could put it all together and run a better ParkRun time. I've been running Zone 2 ParkRun's at around 32 mins and solid effort runs at just under 30mins for the last few months as I slowly get over a torn hamstring. For context, My PR PB is 22:31, and a solid effort at peak fitness is sub 25m, altho my current VO2 Max is 43, compared to my previous 51. My 'Today's Suggestion' always includes a long warm up, unless it's already a BASE run @7-8min/km so I incorporated this warm up with a good 10 min warm up, followed by some light stretches and lunges. Basically my 25:20 was my fastest time since April, and I hadn't thought about how much I could put down to my new warm up style. It makes complete sense, and I'll definitely keep it up (and drag my friends along too!)
Great to read and thank you for sharing. Wishing you continued enjoyment and success in your 5K running. Cheers for watching.
Too true. Don't forget the strides people.
Strides save lives
So this absolutely works. I did a more intensive warm up than I had done the previous week(s) yesterday. I was 38 seconds faster yesterday than I was the previous week.
This is brilliant news Martin - well done.
Thanks, it actually happened again last Saturday at a different parkrun than previous stated. This longer warm up certainly helps.
On a different note. How do get my hands on a JOG ON t-shirt?
Quality video - liked and sub'd
Love that - thank you
I am 15 years old and I live about 5km from my nearest parkrun. I have started jogging that distance as a warm up, and as a young body I am easily able to run a sub-20 run anyway, however this extra warm up tip from you has taken my time down well.
Thanks Harry
Awesome to hear well done
He is literally me
Thanks for the video Harry. One of the things stopping me warming up before a race is that I don't know what I am doing and don''t want to look like a prat . Your vid has given me some ideas so thanks.
This is a huge point Mike, but the reality is, you just look like a pro warming up. No doubt I'll address confidence at a race as well. It's a well of a subject.
I'm so glad you wrote this Mike. In my case, I think I do know what I'm doing - but I'm a ~30min parkrunner. I worry people will be like "who does she think she is?" / "she's not fast enough to take it so seriously...."
WARM UPS for all!! :)
@@thisisjogon Yes please! A video on confidence would be hugely helpful.
Legit 🙌🏻
🧡
The UK culture of park runs is so cool. Wish we had that here in the US (afaik we do not, even in most big cities)
There are currently (Feb. '23) just 57 parkrun events in the US so they are very much few and far between. Most states have no parkrun events at all but then there are four just in the Seattle area so it does depend where you live. The good news is that parkrun is planning to increase the number of events in the next few years.
Hoping that they will begin to increase in the US
Our local has an event day course check volunteer role so I get a 5k warm up in.
Great stuff Richard, hoping that you're well
i had already noticed that strides made me feel better during my runs but i don't really do a proper warm up. your video makes me want to give it a try when i can run again, for i'm injured at the moment (maybe because i don't really warm up, lol)
Of course, hoping recovery is swift
I did a 22:36 before with just a tiny warm up. I adopted a 1 mile warm up followed by drills and strides and got a pb of 21:46. Now aiming for sub 21
Awesome thanks for sharing - keep it up!
Thank you. This week I slashed that pb again with 20:57
It took me a long time to understand the importance of a warm up. The amount of times I used to roll out of bed on a Saturday morning and get to my local parkrun 5 minutes before the start, thinking I was being clever by "saving my energy". It wasn't until I joined my local running club I saw the benefits of a warm up and a cool down, and it certainly has improved my parkrun time in leaps and bounds.
Similar story here, I would cut it too close to be able to warm up
So did a proper warm up today and it took 37 seconds of my time. First sub 25 mins 5k for a while.
Bravo Mark great to read!
Great video & so true. Can't tell you the amount of parkruns where I only did a brief static warmup not wanting to tire myself out before the "main event".
Same here. Not the most exciting subject, but it's so helpful to do.
Good stuff, i always do just over a mile or 10 mins warm up run.
Cheers Paul, sounds like you've got it down.
These are amazing points. I also found that the weekends I didnt warm up for Park run, I would sprint off the line and do the first 1km in 3m 30s and then gas out and really struggle to keep about 5m 30s per km until the end resulting in a 25-26m time and feeling terrible. By doing a light jog at 5-6m per km I would warm up my body and get my mind use to Park Run pace. Then when race started, I would go off at good pace 5min per km and then 2km in start turning the screw like a keirin bicycle race. Since I have applied this method I have got six sub 25m times so it definitely has shaved thirty secs off my time and made parkrun so much more enjoyable (which its suppose to be rather than an exhausting slog that I made it). I reckon I will be done to 24m 30s by Easter
That's really cool, cheers for commenting. It's amazing what a difference it can make when you're really warmed up on that start line.
Thank you for taking the time to watch and comment.
I need an update. Did you make 24m 30s by Easter? And how about now in late August?
I have always been doing warm ups :). I think reducing the risk of injury is more than enough motivation and I know I need it if I want to run fast. So far I didn't attend an event without the will to run fast :).
That's great
It takes me a mile before I can feel my body clicking over into ‘this is actually ok’
Can totally relate to this
lack of warm up and dynamic movements is only holding you back, wake your heart up, get the bloody moving and then get out hard! oh, strides, they're very important
Great advice
My ancestors are from Devon, and happen to be from one of the earliest settlers in the United States. :)
Love it, it has some great parts to it
Very well executed - enjoyed this format. The only real issue with it in general is its proliferation over the last couple of years, and the content often does not live up to the attention-grabbing headline, but this channel is stand-out enough due to production values and general presentation that it easily passes muster.
Cheers, and thanks for the feedback. It's getting around the fact that it's not glamorous.
Will look to do more like this, but as you can imagine, only if I'm certain that the value and quality is there.
Yup, I'm definitely a member of the "don't warm up too long, it'll tire you out before the actual run itself" club. Will try this longer warmup next time at a parkrun.
Thanks for the videos! You talk about being a tall runner. Do you mind my asking how tall you are? I'm 6'1" and always thought I was at the taller end of the spectrum for runners, but perhaps not!
That makes you the same height as Jakob Ingebrigtsen, so I'd say it's an ok height for a runner. (Also the same height as me, but I don't have a sub 13 minute 5k pb).
I'm just a smidge under 6'1'' - 184cm to be precise. So we'd be pretty much the same height
I’m guilty of not warming up anywhere near enough. Worst but about it is I know it’s something I should do. This video will give me a big kick up the butt ahead of parkrun next weekend! Cheers Harry.
Hope you get something from it Nate
I always try to do at 1/2km warm up before parkrun along with my drills but I think I might up this after watching. Great advice and great content! :)
Appreciate you watching Jake
Love it Harry. My training runs often have a warm up section (at least 1km) built in and it makes the intervals etc so much easier, yet I usually only do a few 100m of light jogging and swing my legs about a bit to show willing on Parkrun days. Going to give this a go!
Awesome, hoping that it's a success for you
@@thisisjogon Did 24:23 first try, then 23:50 last week and 23:44 today (last two pbs), so, it might just be helping!
This was such a good tip that I wanted to update. I've been disciplined with a 2km warm up (including some dynamic stretching). Down to 21:31 for 5k now and did my first 10k race and hit 43:58 (a 4min 41s pb). The warm-up made a huge difference!
Thanks, for the update. I will try this for my next run
Great stuff! Will definitely increase the time/distance of my warmup prior to upcoming races. One question though: is there a recommended amount of time between the warmup and the actual start of the race/parkrun? I'm assuming that if there is a gap then to keep it small so as to not lose the benefits of the warmup, but I'm not sure if I should aim for 1-2 minutes or 5-10, or more? Any tips?
Good question Robert - I try to keep it within 5 minutes of the actual start personally.
Wow, thanks for visiting Cranbrook 👍 What did you think of the Country Park?
It was marvellous. A freezing cold day, part of the joy of this route was coming back past and seeing people so more cheering on can take place as a result.
My warm up is after the parkrun at the local coffee shop 😉
Love a post-parkrun coffee
Question: Are you now the most famous runner to do this parkrun or is it still Jo Pavey?
We did this parkrun on the way from Essex to Cornwall last August, what a super flat course!
Love the video as always Harry.
I suspect Jo clinches this - hoping to get her on the podcast as a guest soon.
Cheers Chris
I run XC and Track in High School (5k for XC races and 1600m and 3200m in track). My coach has us run 1.5-1.75 miles before our races and we run a 20-25 minute cool down after the race. Can’t wait for XC to run that sub 20 for the first time 😁
Amazing, thanks for commenting
As a fairly high level track athlete, I warm up for 30m before every workout and 1hr before a race (this includes jogging, drills, strides etc)
Absolutely
Having introduced warmups in my last two 'competitive' runs I've hit new 5k and 10k PB, well over a minute off 5k and almost 4 off the 10k. Some of that is from training but a bit chunk is being ready from the start.
Cheers for sharing Iain, it's amazing the power of being good to go in that first kilometre
Awesome video! Question: how long before the start of the race should you do these warm up runs?
Hi Harry, i never really warmed up much when i was a younger runner, then restarting running at 50 i used to avoid the warm up as when i did try them i used to feel so sluggish and heavy it made me think thats how the race would feel, duuuu, anyway the penny quickly dropped that the further i went i gradually lost that sluggish feeling and literally warmed up, i always do a minimum of 1.5km and strides, and often run the last 300 meters faster than race pace so the start of the race feels less of a shock, it seems to work very well, and is obvious really, my old car needs time to get going so does my older engine, 😊
Oh absolutely Jenny. The warm up can not even feel that good - and it makes you apply that to the race itself. Like you say, it's about getting past that feeling though that then it's gone away by the time you actually race.
Local park run 2k away, so got built in warm up run and cool down.
Awesome Martin
I’ll be trying this at next weeks park, 1x 2.5k lap of the course before the get go at a nice slow pace. I’m aiming to break 20 minutes. Currently I only do a bare minimum warm up of stretching and a few hundred meters jog. Let’s see how it goes. I’ll report back on Saturday.
Just got my time; 19:38, a new PB and 24 seconds improvement on my previous best. I done a nice slow 2k warm up before hand, I highly recommend this approach.
Brilliant stuff and well done indeed. Love it when a plan comes together
Great vid thanks! Just wondering though, how close to the start time should I finish the warmup? I assume there’s a point when you’ve cooled back down again, but is it necessary to end the warmup within a minute or two of the start?
Personally, I try to not let there be a pause of more than 5-6 minutes before starting. Otherwise as you say I find I'm starting to lose the benefit of the warm up