Warming up to run

Hi everyone, this is a two part question.

First, I really struggle in the beginning of my runs, but the last mile or mile and a half I feel great and can even sprint to my finish. It is just the first mile or that I feel like I hobble along and have to push myself to keep going. I usually warm up by walking briskly for about a half mile (maybe less).

Am I not warming up enough or properly? I feel like once I get all warmed up and by halfway through my run I am good, so could it be that I need to warm up more or differently?

Second, I am running my first race in two weeks. It is a 3.6 mile. How do you warm up on race day so that your body is primed to start fast and run strong the whole race?

Every runner deals with this, and it's also different for every runner.  For me, it takes a good 3/4 of a mile  to a full mile until I feel good.  Usually I start off running slowly, because if I start off at my regular pace it completely drains me.  Whereas if I start out running slowly, by the time I warm up I'm ready to really hit it.  During long runs, I don't get into the groove until mile 4 or so.  So my advice is to not worry about it.  Just go slowly until you don't feel like you're dragging, and then run like the wind!

On race day, you will definitely want to warm up first.  Depending on your regular distances, I would run up to a mile beforehand, and then stretch thoroughly.  The thing about races is there's a lot of standing around beforehand, so take that into consideration.  No matter how much you warm up, you'll still stand there longer than you'd like, so you might still start the race off a little slow.  Good luck!

I agree with Jenka - I'm the same and others have told me the same thing.  A friend once was complaining about 40 minute runs (all she had time for at lunch).  She said it was a drag because she didn't start feeling good until about 30 minutes and then it was over.

I also start slow - maybe a bit longer walk, or another option might be to try run/walk intervals at the beginning.

For races, if it isn't too busy, I'll try and do a slow loping loop around the block behind the start - that usually helps.  But yeah, you end up standing around a lot, and usually you're cold because you're dressed right for your run but not standing around.

Totally agree w/ Jenka and Resips99...

When I do long runs it does take me about 30 min to warm up.. however, I did a 10K about 3 weeks ago and what really helped me warm up was to run a mile or 2 before the race a very slow pace. I know you're running 3 miles.. so maybe running 10 minutes to warm up. I also spend about 30 minutes stretching before running. I know its a lot of time to devote and you'll probably have to wake up earlier, but the results are worth it.

Good luck!

Thanks for all the replies. I am going to try jogging to warm up instead of walking, while I am training these next few weeks, and I will definitley try to run a mile or so before the race and stretch out really good!

I would recommend AGAINST stretching so much before a run.  Very light stretching will loosen you up well enough. 

Instead do a run/walk warm-up and try some deep knee bends, jumping in place, knee lifts, and even some pushups -- things like that.

A very well respected female trainer in my area, who is also a competive triathalon athlete, is insistent that women walk briskly for 10 minutes before starting to run. I've tried it and i find it makes a big difference. I usually feel pretty good about 1/2 way into the first mile, especially if I walk longer and on challenging terrain.

I never stretch at the beginning of a workout/run. I may stop half way through, but I do my really serious stretching--holding each stretch for 30-60 seconds (long enough to feel the muscle relax)--after the run. The muscles I regularly stretch have never given me trouble, so I think that is rather telling. It's the ones I don't pay enough attention to that get me into trouble, esp. now that I'm older and running a lot of hills again for the first time in a long time.

Good luck.