do you warm up before training runs?

Just curious on the opinions / practice others have on the idea of warming up---for routine runs, not just races.  And regular runs, not ones where you're going to do speedwork, just an even-paced effort.
I never used to warm up.  After doing more group runs, I am doing more of them just by default, and am finding that when I do, starting at a faster pace for the real run is easier.  If I don't warm up, the first mile is slower and I seem to ease into the appropriate pace instead of just starting there at that pace.  That being said, I never enjoy the warmup and that's why I usually don't do it.  Others' experiences?

I usually walk the first and last 5 minutes of every run (about a quarter mile). If I don't walk, I try to start very slowly and then pick up the pace during the first mile.

I usually do some active stretches i.e. leg swings, etc., walk about 2-3 minutes and then begin at an easy jog.  I never did this when I was younger, but now I find that it helps me settle in easier.

I will often take it sort of easy in the first half mile to mile. That's it.

My first mile is always the slowest.  Usually it takes me 3mi to get really warmed up.  If I don't allow for this, paces feel subjectively harder.  My body is weird.

I like to start very slow.  45-60 seconds slower than planned pace for Mile 1.  That's for a regular run.  For something like speed work, more like 2 miles of warmup including some brief very fast stuff.

Slow jogging to start up to well sometimes the whole distance.

I normally stretch and do a little walking prior to starting a training run.  I also run the first mile on the slower side to make sure that the body is good and warm.  For races, I like to get a good mile of easy running in before hand.

Michael Enright wrote:I will often take it sort of easy in the first half mile to mile. That's it.

+1

For speed work or tempo/MP runs, I always warm up, but for general runs, I never warm up.

JohnP wrote:For speed work or tempo/MP runs, I always warm up, but for general runs, I never warm up.

+1

I'll do 20 mins easy before any speedwork.  I don't really do any formal stretching routines.

Penelope wrote:Just curious on the opinions / practice others have on the idea of warming up---for routine runs, not just races.  And regular runs, not ones where you're going to do speedwork, just an even-paced effort.
I never used to warm up.  After doing more group runs, I am doing more of them just by default, and am finding that when I do, starting at a faster pace for the real run is easier.  If I don't warm up, the first mile is slower and I seem to ease into the appropriate pace instead of just starting there at that pace.  That being said, I never enjoy the warmup and that's why I usually don't do it.  Others' experiences?

I at least try to get my hips to open up before every run and do a couple of sets of sideways and forward/back leg swings. And try to open up my quads and hamstrings with some active stretching. I sit in an office a lot so I feel this helps me find a longer stride quickly.

And yes, a whole w/u routine before speed workouts which includes easy jogging, dynamic stretching, 1-2 min faster burts of running, skipping, etc. Absolutely helps me feel better in speed workouts and run faster.

But the best thing I have found to 'feel good' at the start of a run is to do hill sprints the day before a long run or workout. Don't know why but it works.

Here's what I do...

Trackwork: Usually 2 miles easy to the track + a few strides, the workout, then 2 miles home.
Tempo's: 2-3 miles steady, the fast part, then 2-3 miles cool down.
Long Runs: Most long runs are progressive in nature so the first mile is the slowest with each mile progressively faster.
Daily runs: Most are just steady easy running with no warmup or much variation in pace.
Before a race: 20 minutes easy with a few strides before changing shoes then a few more at the line.

Stretching is never part of the warmup routine...

When I was younger I could drop right into a tempo type pace after about 2min.  Now forget it.  It takes me 20-30min to be ready to drop the pace like that.  I always have to stretch prior and get into trouble when I slack on it.