Hi, folks. It’s Kelvin here, We Run Coach for Leeds and surrounding areas, as well as online coaching.
In this video, I’d like to share some thoughts on warmups and cooldowns. It’s becoming increasingly common for me to see people doing elaborate warmups and cooldowns that don’t actually involve running, or they don’t involve much running.
When we’re warming up and cooling down, the fundamental is doing some running. If we add any dynamic mobility work, it comes on top, but it’s not necessary.
Another side to this is time. If someone has an hour to run, it’s wise to spend as much of that hour as possible running.
Let’s go through the training zones, from zone one to five, and talk about what warmup and cooldown we need.
Warmups by Training Zone
Zone 1 – Easy or Recovery Running
Just go and run. That’s all you need to do. Nice and easy.
Zone 2 – Steady Running
This is still easy running. You should be able to hold a full conversation.
Do 10 minutes of easy running, then move into your steady running. That’s all you need.
Zone 3 – Tempo Running
Sometimes these runs are continuous, and sometimes the tempo segments are split.
Start with 10 minutes of easy running, then 10 minutes of steady running, and then roll straight into your tempo.
If the session is longer than about an hour and 15 minutes, include some easily absorbable carbohydrate and protein soon after the run.
Zone 4 – Threshold Running
As intensity increases, we need to bridge the gap between easy running and the first rep.
Do 10 minutes of easy running, then 10 minutes of steady running. Within that steady running, include four 30 to 45 second surges around threshold.
After that, add four or five relaxed, fluid strides.
Then take a couple of minutes of very easy walking or jogging before starting the first rep. This helps you compose yourself, internalise the workout, and avoid going too fast on the first rep.
Zone 5 – VO2 Max Workouts
These are faster sessions, around 5K pace or quicker.
Start with 10 minutes of easy running and 10 minutes of steady running. Then spend another 5 to 10 minutes gradually progressing from easy to threshold.
Take a short break, then do something like four times 200 metres at a controlled 5K effort. Follow this with four or five strides.
After that, jog very easily for about five minutes before starting the first rep.
For faster workouts, take the first couple of reps slightly easier. For example, if you have 12 x 400 metres, run the first two reps at around 10K intensity instead of full effort.
If you finish the session feeling strong, you can add an extra couple of reps.
After VO2 max workouts, include easily absorbable carbohydrate and protein within 30 minutes.
Additional Guidance
You can include dynamic movements such as leg swings, walking lunges, and air squats, especially for threshold and VO2 max sessions, but the priority is always running.
Avoid static stretching before and after runs. If you have mobility issues, address them separately from your run.
Final Thoughts
I hope that makes sense. If you’ve got any questions or comments, please leave them below.
For now, happy running.
