Warming Up for Running Races and Workouts, 10 Steps - Seth James DeMoor

Aug 13, 2025

Intro

This is a quick summary of Warming Up for Running Races and Workouts, 10 Steps from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Arrive at the start/finish area about 1 hour 15 minutes before the race (ideal for 5 k/10 k).
Use a base‑camp blanket to lay out all gear and double‑check everything.
Warm‑up in training shoes and training socks; keep racing shoes dry for the start.
Progress from a 1‑mile walk → 2‑mile easy jog → 15–20 min of dynamic stretching.
Finish with 4×120‑m strides, a quick hydration/nutrition sip, then step onto the line 3–5 min before the gun.

Workout Example

Base Camp – set out towel, shoes, socks, long‑sleeve layers.
Gear Check – ensure training shoes & socks are on.
Walk – 1 mile (≈ 15 min) to get blood flowing.
Jog – 2 miles at an easy pace (≈ 12–15 min).
Stretch – 15–20 min of full‑body dynamic stretches.
Foot Transition – remove sweaty socks, air out feet 2–3 min, then put on fresh racing socks and racing shoes.
Strides – 4 × 120 m strides, gradually faster, under 5 min total.
Hydrate – sip water or a small snack (e.g., half a banana) for the longer events.
Start Line – arrive 3–5 min early, take one final 120 m stride, walk back, claim your spot and line up.

Closing Note

Give this 10‑step warm‑up a try before your next race or workout, and feel free to adjust the paces and distances in the Pacing app to match your own training needs. You’ll notice a smoother start and stronger performance. Happy running!