WORLD CLASS WARMUP FOR RUNNERS by Nick Symmonds
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- เผยแพร่เมื่อ 8 ม.ค. 2019
- You can try to workout/race without a proper warmup, but I certainly don't suggest it! This is the EXACT warmup routine I did before every workout and race of my pro career. Takes 45+ min, but it's worth it. For you weekly mileage counters out there, I called this warmup 3 miles in my training log.
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Nick Symmonds is a two-time Olympian and a serial entrepreneur. He is the founder and president of Nick Symmonds, LLC and the co-founder and CEO of Run Gum, a caffeinated chewing gum company designed to give people a quick boost in energy and focus.
Nick holds a degree in biochemistry from Willamette University. He is also an Eagle Scout, a published author, and an accomplished fly fisherman and mountaineer.
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Hope you found this helpful. I certainly did not do a warmup this complex in high school, but oddly enough it is very similar to what I did in college. Start warm, stay warm!
Hey Nick.... Where can I get a signed copy of your book? I already implemented the goal setting video. 1000 miles 2019! Glad to see you back making vids.
Not to mention to perform optimally-yr core body temp needs to be 103 degrees. Warm-up is absolutely mandatory.
Wassup nick what’s the best training I can do for my speed 400 to 1600 meter runner
Omg my highschool coach must love you cause we do the same warmup as you for workouts and races
its pretty common for most distance runners!
Appreciate all the tips Nick! I’m glad you’re showing us fellow runners the training methods of an Olympian. Excited to see you get that sub 11s 100m!
hope the tips are helping. Thanks for following!!
Thanks Nick, really useful and will try this weekend. Lovely to pictures of Eugene as well in your videos. I visited there last year as my first trip to America and it was epic, I loved TrackTown and can’t wait to get back. Thanks for your videos and following your 100m progress.
thanks for following! Eugene really is a special place.
Hey Nick, thanks for sharing your warm up routine with us! Also, our team called the dynamic stretch at 1:46 "butterflies". 👍🏽
first well done on another great video! secondly 10k subscribed fantastic! keep up the good work!
thank you!!
Great informative video. I can’t wait to try them myself and also have my runners do some of the warm up.
kids love the bear crawl and mountain climbers!
That's a pretty good workout in and of itself.
Fantastic ✅ I was waiting for this 😀
glad you liked it!!
Yah. I need to practice the routine now 🏃♂️🙏
I'll definitely use this in my mile tomorrow!
Wow. Solid consistent uploads man! Ill try to incorporate some of this. I appreciate the advice. Trying to break 2 this year!
good luck to you!! My goal is to get at least three videos up each week.
Awesome warm-up Nick! Thanks for sharing! 20min jog is the norm for mid distance/distance athletes. Those are called lateral Jack's or side Jack's. Also, not to nit pick, but that drill is called carioca, not Karaoke! Thanks again! Best of luck in the 100m!
ha! I am learning so much!! Karaoke is what I do at the bar with my friends after drinking lol
I'm normally a mile, 800, and 3200m runner, but just found out I got to be on the 4x4 team this spring... any tips. The girls are gonna be watching really need some advice on this one haha
haha!! love it. I got into track to impress girls!! DONT GO OUT TO HARD. Sit on someones shoulder and them blow by them on the home stretch. That will impress people!!
@@nicksymmonds always with that sit and kick huh nick😂
Hope that race ended up well
Good work, love your motivation and focus! Fellow ‘masters’ athlete here.
I’d be happy to link a copy of my sprints warm up I’ve developed over the past few years. My warm up pre spikes tends to be 50 - 60 mins
Loved this video!
very glad to hear that!!
Thank you
I am going to try this today
Nice little routine. Will borrow some elements. As an old man sprinter I’d add plyos or a couple other super high intensity drills at the end to goose the CNS
This was awesome to see! That's some serious warm-up! Do we want to know how long your cool-down is? 🙈 ...just kiddin'! I love warm-ups and even more so cool-downs. I spend at least 35mins on my cool-downs...I enjoy feeling spent and knowing I gave my all. Good stuff! Thank you!
thank you!! Most of my cool downs were 20 min jogs as well.
I never took warming up seriously till about my senior year in high school. Makes a big difference
Do you do a longer or shorter warm up than presented here? As a high school student, I definitely have no time to warm up like this. Do you have any recommendations as to what exercises should be in the warmup?
@@tinytuzi8167 I do very similar warm ups to what he has here but I only spend a total of 10 to 15 minutes warming up due to time constraints. What I spend the most time doing is rolling out my muscles after my workouts. I have a roll mat and it works wonders for sore muscles and saves me from cramping and injury. I take stretching and rolling especially around the joints pretty serious.
I'm 66 and that would be my workout in twice the time it took you!!!
Thanks sir for this video
thanks for watching!
Nice video. Thanks.
P.S. That boom boom is hard on the ears.
Congrats on 10k
thank you!!
Greetings from Romania(Europe). I just subscribed, hope it helps. I also began a journey from 1. january, to run 50m under 6seconds, 100m under 12seconds and 400m under 60seconds. I can't wait to learn as much as possible from your vlog. Regards:)
thanks for subscribing! TH-cam is incredible, I have people learning from these videos all over the world!! Best of luck to you on your goals.
whatever this is called.. i love it!!!
Yo Nick. Thanks
From the UK
no problem! Glad you enjoyed the video.
Almost identical to what I do in college right now. Glad to know I’m mirroring one of the best!!
yeah, very common for mid to distance runners
Nick Symmonds Hopefully it’ll pay off for me like it did for you! Only time will tell haha
@@evanfuller1559 Can you give an update?
Wow I feel like a pro now cause that's almost exactly how my warm up is
its pretty common. Most distance runners I know use it!
Keep it up nick
thank you!!
Great to see how you warm up Nick. Your accomplishments are even more impressive if your flexibility was similar to this as a pro, haha.
LOL, the warm-up STARTS with 20 minute jog.
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Nick - I'm 55 this year and 240lbs. I'm also diabetic, hypertensive, asthmatic and have back issues from a spinal injury over 30 years ago. Also - I ran my first non-stop 5 minute jog in years just this Saturday. I find it funny I can't even do your "warm up", LOL. (YET).
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On the plus side - I can only improve, right? BTW - the 5 minute jog was also my first non-stop 800m run in years. 3x slower than your PR - But now I have an 800m PR of my own to improve upon.
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Thanks for this. I need to set some other PR's and some goals for improvement. I have *no* idea what's realistic, LOL. Stay awesome, appreciate your channel! Just subscribed!
@Nick Symmonds FYI - today (two weeks after my last comment) I managed my first 20-minute non-stop (without walk breaks) jog for the first time. Only 2.65km in that time, but it's progress! Also, I'm now 232lbs. Yay!
Oh No Nick! We are having a big problem! You have surpassed 10'000 subscribers on TH-cam! You only wanted to get to 10'000 - now whaaaaat? 😱🤔
Anyhow,
CONGRATULATIONS!!!
WooHoo! 🎉🙃
Hey man I’m loving the videos!I would love if you could give me any tips on my TH-cam videos .I recently started making running videos because of you!
thats awesome!! Invest in a good gimbal. Helps to stabilize the video when you are moving.
Nick Symmonds ok thanks for the tips!
Wow, I'm for the first time realizing just how bad my training and preparation was in high school track... I did virtually no warming up before training or my races. No wonder it was always so painful!
We do these stretches in Netball as well
Hello Nick my goal is to break 2 minutes in the 800, ran a 2:02 the other day. I'm looking for beneficial weight lifting exercises, any you could recommend. I've been getting mixed answers when looking online. I hope you get great or success in you carrier. Thanks
Thanks as a runner who is in his 50’s this is helpful as we should warm up the muscles and tendon’s prior to working out. Thanks placed in the kit bag
thanks for checking out my channel!!
At 1:45 we call those running jumping jacks. Not sure if that’s correct though. I see a sub 11 100M this year bro! 🏃🏼♂️🔥🔥🔥
good name for it! thanks for the support!!
haha i always called them sea stars
What's your take on the whole debate about whether or not to use static or dynamic stretching before a race? Most "experts" say that dynamic stretching is the way to go if you want your muscles to remain explosive and that it more closely mimics what the muscles are being warmed up to do, thus, producing faster times. I see you doing both static and dynamic stretches so I'm intrigued to see what you think.
Simon Hansen I think its trial and error. What works best for you. Everyone is different and responds to warm up drills differently. Some athletes need an hour and some only 30 mins. What do you think?
Simon Hansen do both!!
@@AvidRunner437 I couldn't agree more, find what works for you! That being said, you will be hard pressed to find a pro that doesn't do dynamic stretching before competition.
Those old school brooks 😍
LOVE these old Launch in camo!!
Nick Symmonds the best ❤️
Did you ever do any tempos in your warm up? I’ve been told that doing a short tempo is good to awaken that system so that when it hits you in the race it isn’t as much of a shock.
Isn't a 20 minute jog warm up before a sprinter's track workout damaging to the workout? Wouldn't strides, roll foam, drills, and more dynamic stretches *only* be the better option instead?... I've seen college and pro-sprinters do 20 minute jogs as a warm up but only for non-running exercises like Plyometrics or the weight room, but never before an actual sprinter's track workout. Especially the 100m - 200m athletes.
I wouldn't know. I need to learn more about sprinting!
@@nicksymmonds Given the intensity of sprint speed/workouts- and the range of muscular movement involved, I'd say your warm-up is close to ideal for your new endeavour- except maybe add 2 FAST rolling 50's after the 100 strides... :)
Ernest Ahweza this is the warm up he did when he was a pro middle distance runner(800m & 1500m) which is why it has the 20 minute jog. He’s most likely going to research more about sprinting and come up with a new warm up eventually that’s better suited for sprints training
Those are old wives tales about sprinting. World class sprint swimmers do tons of yardage. Jogging is superb for recovery, injury prevention and - yes - warmups. When will running sprinters learn this?
Actually, the shorter the race, the longer the warmup. Long warmups get you loose -- and sweating, which means you can drop 3-5 pounds between warmup and race. You can't be too warmed up for a 100m race.
Nice routine, routinely done! You wouldn't do such a long warm-up before easy workouts, would you?
Are there a lot of open invite track meets in the States? In the Netherlands there are numerous invites, especially in spring/summer.
Good luck with your sprinting! Lots of power-cleans I suppose!
not a ton of all-comers meets, but Eugene has a few. I would not do this warm up on an easy day.
3000m kai All day monday to sunday workout please sir
Great video as usual. We do almost the same but 10 min jog with 5x short (15 sec) hills progressively faster.
For a race, what do you think about a couple of 150 or 200s to dial in the race pace? I find this helps a lot mentally as well, as you are running the curves and can visualize the race better.
yeah if I had the option I would do a 200m at race pace, but often time we did not have the space to do so.
The advantage of your racing style is the field is your rabbit!
how about after workout ?can you share your cool down drills ?
Wish I had time for a warmup like this. Usually I train in the mornings before work, I already get up pretty early at 5:20am, any earlier and I would not be getting enough sleep. If you had to cut this warmup down to about 15-20 mins total, how would you do that?
I would jog for 5 min, skip the static stretching. Why not go to bed earlier? Also have you tried Run Gum? It is perfect as a quick boost for early morning workouts!!
I usually eat cereal with tea or coffee before the workout, I am one of those lucky people who can eat and run right away, but Run Gum sounds like an awesome idea, I will try it also skipping the static stretching makes sense, thanks!
@@nicksymmonds sigma male promoting run gum to try to help answer a question
Absolute Giga Chad move
what is your opinion on static stretching
You're 100% spot Nick----virtually ALL the Ethiopians & Kenyans do an hour warm up.Running "high" mileage makes you able to easily endure the comprehensive warm-up np. Flipside notice how super high velocity animals like cheetahs for ex.----not only DON'T warm-up---lift weights or stretch----but, don't stress about a " proper " diet( haha!)
mind blowing!!!
Ted Allison Cheetas don’t stress about their diet because they eat exactly what they need to. Most humans don’t
@@Runaflex -----salient point WAS --that humans go thru tons of "drama" to be good.Animals are already inherently good----no weights-stretching-intervals-messages-periodization-hyperbolic chambers -anti-gravity treadmills.....-et.al. .......they JUST DO IT! ( haha!)
At 1:48 we call those “sideways flutter thingy’s” no joke😂
Hi Nick, how do you warm up for a day when its just a regular training run for miles? Not a workout or race.
I’m 13 and I want to break 13 seconds this year any tips I struggle to eat the right food and I’m not sure what drills to do at home any advice and thanks your videos really motivated me
watch the drills in this video! more nutritional tips coming soon.
Thanks
1:45 it’s called moving jumping jacks
that makes sense!!
We call them Airplane Signals
survivors
We call em butterflies
We call em butterflys
LOL "don't do a workout w/o a proper warm-up" - :) I just discovered that your warm-up IS my workout! hahahahaha. I gotta lotta work to do.
If you're doing his warmup daily (or even 4-5 times per week), you're already doing far more than most people.
I only have 15 min from the time I get there until the 4x800. Nick PLEASE reply soon
I am a high school distance athlete and I do 3-4 events a meet. I basically do everything after the 20 min jog but how much should my warm up jogs be before every event I do in a day?
great question. When I used to do more that one event at meets I would just do an easy five min jog to re-warmup
Wow that is a long warmup! However it is true that minimizing the risk of injury is key to performance as a Masters athlete. Just my view but I believe for sprint training (preparation for 100 meter competition) a 20-minute jog is not ideal as it would likely fatigue the fast-twitch muscle fibers. Sprinters will incorporate into their warmups strideouts of 60-100 meters (fast jogs) which warm up the muscles, ligaments and joints one will use in a sprint workout but at a lower initial intensity than the actual workout. Pure speed training is considered to be anything up to 60 meters due to the energy systems involved. However, the 100 meter does have a speed endurance component and if you are going to compete at 100 meters it makes sense to train that distance. You already have speed endurance covered :).
I feel like I have so much to learn still!!
Thanks nick
I see how u got your 1:42 ^_^
lots of hard work!!!
How much space is in between the end of your warmup and race?
my coach always rushes warm ups we only warm up for 10 mins max but usually not even that
Can a sprinter or jumper do this ?
Similar to my warmup except I add a half hour of stretching. Any major muscle strains in your career?
no major muscle strains fortunately!
My first meet is tomorrow!
good luck!!
I do a 10 min jog but I'm in high school so I think that's fine.
Hey Nick you're gonna have cut out that 20 min jog if u wanna run a sub 11 100m!
Do you have a cool down routine?
just a 20 minute jog and maybe a little more static stretching
Ur warm up is consider an intensive exercise to me hu hu
.
What vest are you wearing?
that is an old school Brooks Running vest
man!! if i do this kind of warm up than how will i run a full out mile, my lungs will already be done before the race, (I'm not a pro runner)
please tell me how to run a 5:30 min MILE? I'm preparing for it and its quite difficult for me, i barely come under 6 min
To get to 5:30, in my experience, endurance training like fartleks, long runs, and things like repeat miles got me down from 6 to 5:30 quick. Some speed work still is necessary because 5:30 still is a pretty fast pace.
Hahaha watching this after a race in 2021
Would you also recommend this warm-up for distance runners? Should you only do this before a workout or also before an easy/ long run?
Was that warm-up from high school or college days?
pro days. see my pinned comment for the others!
How soon before your race do you do this?
one hour before the gun
Was gonna ask this question. Great.
Hi nick, what's the warm up routine before doing interval running?
I newly found my best event is a mile
I had to "google" this to get the correct spelling; at 1:52 it is Carioca, not Kareoke. The second spelling is singing to a sound track.
Hell man you look very good in beard carry it don't shave or trimm
50 min to an hour!!!! For warmup
looks like he's dancing
Karaoke 🎤 (cariocas) and whatever is called 😁
Lanee
20 mins jog? That is my workout lol
What if a 20 min jog is my workout? lol
Too long for a sprinters warm up. You got to be bigger, and more powerful with those drills.
working on it!
Let’s run is giving you that centrowitz type hat now let’s prove them that they are always wrong
hahah oh letsrun smh....
So it’s 90 minutes of warming up. No wonder mor grownups don’t run as a hobby
Hahaha watching this after a race in 2021