Optimize Your Warm Up: Maximize Your Running Performance

In this video, I discuss how to optimize your warm-up routine to get the most out of your running training. Whether you're aiming for a major marathon like the London Marathon or preparing for a local 5K, understanding the right approach to warming up can significantly enhance your performance.

In This Video, You'll Learn:

1. Tailoring Your Warm-Up to Your Goal:

- Event-Specific Warm-Ups: Learn how to adjust your warm-up routine based on the type of race you are preparing for, whether it’s a large marathon or a local park run.
- Energy Conservation: Understand how to warm up efficiently without wasting energy, ensuring you're in the best possible state physically and mentally.

2. Effective Warm-Up Techniques:

- Quick Warm-Up: Discover how to get race-ready within 7 to 9 minutes, an essential skill for conserving energy and optimizing performance.
- Dynamic Exercises: Explore the best dynamic exercises to prime your body for speed sessions, long runs, or races.

3. Weekly Training Optimization:

- Super Compensation: Understand the concept of super compensation and how a proper warm-up can maximize the benefits of your 22-24 key training sessions over an 11 to 12-week training program.
- Session Preparation: Tips on how to prepare your body to get the most out of each training session, whether it’s an interval session, fast run, or long run.

In This Video, You’ll Discover:

- The best warm-up routines tailored to different race scenarios.
- How to efficiently warm up to save energy and improve performance.
- How to prepare your body for maximum performance in each training session.
- Practical tips for integrating effective warm-ups into your training schedule.

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If you enjoyed the video, you may also get something from these:

How to Run 5 Kilometers in 20 Minutes

Unlock Your Potential: The 20-Minute Running Revolution!

My Marathon Journey from 3:25 to 2:37 in 11 Months

The Power of Interval Training

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[mrdavester]

i just want to say that i followed your sub 20min 5k interval workout plan and just ran a 19:33 5k tonight. It's been about 2.5 months leading up to this.. !! For reference, last fall i ran 20:16, but i didn't run all winter.

[carry_boats]

Would you warm-up before a 100-mile mountain ultra? Or would you just warm-up by running slowly at the start of the race?

[dan-]

Strange request, but could you tell us a little more about your sponsor Craft? Here in the States, we don't hear anything about them so curious your shoe rotation picks for road marathon training with them.

[ulfeliasson]

Question, I am currently a 4.20 marathon runner, hoping to go below 4.00 again by Christmas. I don't like the slow long runs, which means I do them pretty fast just to have them done, like 6 min/km. However, I like intervals. Could it be a good idea to force myself to run a 6.30 tempo for 4 minutes, then run a 40-60 sec interval at say 3.50 tempo and do so throughout the entire 15-25 km run? Or will those two different tempos sabotage each other? Figured I could 'learn' to run that slow if I had faster intervals to look forward to during the long run. Perhaps the risk of injury increases? Rather prone to that. Thanks for the great content.

[gk]

Hey Lee, I’ve been trying the 6 day a week structure for over a month now. It’s been great, but I usually only hit 5 days a week. If you could only do 5 days a week, which run would you drop? A recovery run or an easy run?