Best way to warm-up for pull-ups and running

[ls32ssibm]

Assuming you are taking a test (and I am) for these two activities, what's the best way to warm-up?

 

Doing pull-ups to warm-up for pull-ups, as some may suggest, usually scrapes a few off your max possible set in the meantime. Very detrimental if you are just barely where you need to be.

 

 

When it comes to running, I'd imagine some light jogging/jumping jacks may be sufficient, but was just wondering if anyone has any secrets.

[Star Gazer]

Warming up for running involves running...

 

A nice and easy 1-2 mile warmup should be sufficient.

[tman666]

When I played rugby in college, our warm up involved around a half mile leisurely run, 50 yards of each: high knees, butt kickers, high kicks, fence hoppers, lunges, and karaoke. This was usually followed by either a 1,000 yard sprint or a shorter (yet faster) sprint workout (50/75 yard sprints, 25 yard sprints, etc.). Practice began shortly thereafter. I don't know how far your run is, but depending on how long it is for and how fast you have to do it, I would consider doing the movement drills listed above (butt kickers, high knees, kicks, fence hoppers, maybe a few lunges or lunge stretches).

 

As far as pull ups, you might consider doing some overhead stretches on the bar beforehand, and maybe a couple of single pull ups (do 1, rest a bit, do another one, etc.). Like you said though, the more you do up front, you run the risk of per-fatiguing yourself. I'd still do some stretching though at the bar minimum.

 

My opinion is that for any physical test, you should prepare yourself well beforehand to exceed the test requirements. I.E., your training run time and pull up numbers should exceed the amount required for the test before you go into it.

[Imported]

My fastest mile is never my first mile. It takes me nearly 1.5 miles before I run solid and feel good. You can do jumping jacks or whatever if you want, but I think the best thing to do is just run a mile or two before your test (this should not even be an effort if you're shooting to get under 18 minutes for 3 miles).

[Star Gazer]

My fastest mile is never my first mile. It takes me nearly 1.5 miles before I run solid and feel good. You can do jumping jacks or whatever if you want, but I think the best thing to do is just run a mile or two before your test (this should not even be an effort if you're shooting to get under 18 minutes for 3 miles).

 

I'm not warmed up until 2 miles in, usually.

 

As for the diametric stretching tman suggested, I do that too... But again, after a 1-2 mile warmup. A half mile wouldn't do it for me; I'd still be slow, and likely injured.

[thefooloftheyear]

Agree with the others...Dont do any pullups..It will cut down on your max...I think I would also gently massage my shoulders and elbows to loosen up....

 

Agree also on training to exceed the requirement..That will take the pressure off if you arent at your best...

 

 

Do they test for any types of stimulants? Some of the OTC workout "fuels" can be beneficial..I dont use them all the time, but Jack3d has worked for me and helped me maximize workouts when I was feeling a bit off..

 

Good Luck

 

TFY

[USMCHokie]

Warm up for pullups...? Push ups.

[fortyninethousand322]

1-2 miles is a warmup? My entire run is 3-5 miles (depending on the day) how much do you people run if a "warmup" is 2 miles? Good gracious.

 

Anyway, some stretches should be fine. I actually never warmup for a run. I just do some stretches and go. After all, as Jack Lalanne said: lions don't warm up when they see a tasty antelope, they just hop to it.

[Emilia]

When I played rugby in college, our warm up involved around a half mile leisurely run, 50 yards of each: high knees, butt kickers, high kicks, fence hoppers, lunges, and karaoke.

you Japanese?

[Imported]

1-2 miles is a warmup? My entire run is 3-5 miles (depending on the day) how much do you people run if a "warmup" is 2 miles? Good gracious.

 

Anyway, some stretches should be fine. I actually never warmup for a run. I just do some stretches and go. After all, as Jack Lalanne said: lions don't warm up when they see a tasty antelope, they just hop to it.

 

I do just 5 miles a day everyday if I can. Only time I don't workout is because of work. I believe in the "run faster, not longer".

 

I have a pace that I can run a marathon in....barring uncontrollable bowl movements. Seriously, the first few times I ran over 20 miles, I could not keep food in my stomach. I could feel blood movement in my back, it was really strange. Those days, I kept with running long distance and had 1 day out of the month where I went for over 20, 1 day out of the week where I went over 10 and pretty much at least 5 everyday. It just takes time and I just don't have that time to go for distance anymore and also do other workouts...so I just do 5 miles a day now and work on going faster.

 

I run almost all on treadmills. It is very convenient for me and I can just zone out listening to my music not worrying about being ran over by a car if I was running on the streets or getting shot by some crazy person if I was trail running way out in the boonies with no one else around me (seriously, I was out trail running 4 miles away from everything and I see a couple dudes out there with guns. Pretty sure they weren't up to no good, but it really made me think about how I am way out there by myself and have set myself up to be an easy target). Anyway, I worked on my pace. I don't really consider it a warm up, just at this point, I can handle this pace without completely spending myself. Then I bring on the speed. If my goal was to run 3 miles as fast as possible, I want to start off my three mile from the get-go at my very fastest pace that I can handle for 3 miles.

 

I stretch, lots of stretching. I run 2 miles in @14 minutes. I stretch again even more so. I think "effortless" speed comes with your stride length. Your stride length will come with you being flexible. My steps per minute usually stays the same if I can handle the pace for distance. I just stepped out my stride more. I am not that flexible on the first mile (not to mention...breathing), even with stretching. If my steps per minute increased much, I am no longer doing a pace I can handle for distance. I have a pace for distance and then paces for X distance.

 

After the 2 miles, I go lift. Then I stretch again and go for 3 miles in about 19 minutes. I can do sub 18 minutes easily if I ate right and had the fan on me or I just run outside. If I didn't push myself and ran my whole 5 miles in the speed or fairly close to the speed I run my first mile, then no I would not really need to warm up.

[fortyninethousand322]

I do just 5 miles a day everyday if I can. Only time I don't workout is because of work. I believe in the "run faster, not longer".

 

I have a pace that I can run a marathon in....barring uncontrollable bowl movements. Seriously, the first few times I ran over 20 miles, I could not keep food in my stomach. I could feel blood movement in my back, it was really strange. Those days, I kept with running long distance and had 1 day out of the month where I went for over 20, 1 day out of the week where I went over 10 and pretty much at least 5 everyday. It just takes time and I just don't have that time to go for distance anymore and also do other workouts...so I just do 5 miles a day now and work on going faster.

 

I run almost all on treadmills. It is very convenient for me and I can just zone out listening to my music not worrying about being ran over by a car if I was running on the streets or getting shot by some crazy person if I was trail running way out in the boonies with no one else around me (seriously, I was out trail running 4 miles away from everything and I see a couple dudes out there with guns. Pretty sure they weren't up to no good, but it really made me think about how I am way out there by myself and have set myself up to be an easy target). Anyway, I worked on my pace. I don't really consider it a warm up, just at this point, I can handle this pace without completely spending myself. Then I bring on the speed. If my goal was to run 3 miles as fast as possible, I want to start off my three mile from the get-go at my very fastest pace that I can handle for 3 miles.

 

I stretch, lots of stretching. I run 2 miles in @14 minutes. I stretch again even more so. I think "effortless" speed comes with your stride length. Your stride length will come with you being flexible. My steps per minute usually stays the same if I can handle the pace for distance. I just stepped out my stride more. I am not that flexible on the first mile (not to mention...breathing), even with stretching. If my steps per minute increased much, I am no longer doing a pace I can handle for distance. I have a pace for distance and then paces for X distance.

 

After the 2 miles, I go lift. Then I stretch again and go for 3 miles in about 19 minutes. I can do sub 18 minutes easily if I ate right and had the fan on me or I just run outside. If I didn't push myself and ran my whole 5 miles in the speed or fairly close to the speed I run my first mile, then no I would not really need to warm up.

 

Yeah I do 4-6 days of running/cardio. Can't do everyday, my knee couldn't handle that. I need a rest day. 5 miles is the max that I'll do. I'm a big fan of running outdoors, though I could see how running indoors would be a good idea if it's unsafe where you are. Once I went on a 5 mile run in 100 degree heat, at midday no less. Pretty sure I almost died considering I had some hallucinations towards the end.

 

For some reason I've always had good flexibility. In middle school (as a fat guy who never ran back then) I set the school record for the "sit and reach" physical fitness test. In those days that was the only physical test I exceeded at .

 

But, I never do any warm up for running outside of stretching. Back, quads, glutes, calves, hamstrings, groin. 2-3 minutes and I'm good to go.

[Mr Scorpio]

My fastest mile is never my first mile. It takes me nearly 1.5 miles before I run solid and feel good. You can do jumping jacks or whatever if you want, but I think the best thing to do is just run a mile or two before your test (this should not even be an effort if you're shooting to get under 18 minutes for 3 miles).

 

I don't want to thread-jack, but is that common for non-athletes?

[tman666]

I don't want to thread-jack, but is that common for non-athletes?

 

 

The sub-18 min. 3 mile run is one of the USMC OCS entry requirements (which is what I believe the OP is referring to).

[USMCHokie]

The sub-18 min. 3 mile run is one of the USMC OCS entry requirements (which is what I believe the OP is referring to).

 

It's actually the fastest time for maximum points on the Marine Corps fitness test. It's pretty tough and very uncommon for non-athletes and those who do not train for it. Anything under 20 minutes is considered a competitive time, while under 22 minutes is passing for consideration for officer training. Under 24 should be able to get you into boot camp.

 

I didn't even realize this is what OP was asking in regard to...

[tman666]

It's actually the fastest time for maximum points on the Marine Corps fitness test. It's pretty tough and very uncommon for non-athletes and those who do not train for it. Anything under 20 minutes is considered a competitive time, while under 22 minutes is passing for consideration for officer training. Under 24 should be able to get you into boot camp.

 

I didn't even realize this is what OP was asking in regard to...

 

Ah, gotcha.

 

I'm just assuming that that is what he's referring to. I could be wrong though.

 

Maybe if OP chimes in and enlightens us as to the purpose behind his training, you might be able to shed some valuable pointers, especially considering that you're the real deal.

[Mr Scorpio]

After the 2 miles, I go lift. Then I stretch again and go for 3 miles in about 19 minutes. I can do sub 18 minutes easily if I ate right and had the fan on me or I just run outside. If I didn't push myself and ran my whole 5 miles in the speed or fairly close to the speed I run my first mile, then no I would not really need to warm up.

 

Doesn't running ahead of time screw-up your lifting? Burning the carbs that you presumably fueled up on before the workout?