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Warm-ups (for the really slow)

OakLeaf2010-05-01 21:13:42 +0000 #1
So with my first 5K coming up, I've been reading about what kind of warmup I should do before the race, and the thing is, I'm so slow that there's no such thing as an easy jog that won't start to tire me.

Will brisk walking do much to warm my running muscles? I'm thinking no more than 10-15 minutes jogging before the race, but I know I'm going to need more warmup than that, especially considering start time is oh-dark-thirty. But the minute I transition from walking to jogging, my HR goes over 155 (80% of max). As I've said before, my running HR zones are really, really narrow.

Any recommendations?
Kimmyt2010-05-01 21:25:02 +0000 #2
I'm pretty slow. I don't like to do alot of warming up before a race, and only a minor bit of stretching. I'll usually jog from where I parked over to the start if it's not far. I might do some lunges and I will stretch out my arms and back. I've found that since I'm not that great of a runner, warming up doesn't do a huge deal for me.

When I run on the treadmill I always walk 0.05 miles at a brisk pace to warm up my muscles, so I would think that walking would be ok for you.

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