Seth DeMoor's Ultimate Pre-Race Warm-Up

Workout - Seth DeMoor's Ultimate Pre-Race Warm-Up

• 15min @ 9'30''/km
• 15min @ 6'45''/km
• 15min @ 8'00''/km
• 4 lots of:
  • 120m @ 5'00''/km
  • 30s rest

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Intro

Seth James DeMoor’s Warming Up for Running Races and Workouts, 10 Steps walks through a solid, actionable routine. The steps are practical enough to use before your next race. The full video adds extra color and reasoning—worth a watch if you want the complete picture.

Key Points

• Plan to arrive 1 hour 15 minutes before the race begins (best for 5k and 10k).
• Spread out a base‑camp blanket to organize gear and confirm you have everything.
• Warm up in training shoes and training socks; keep your racing shoes fresh for the gun.
• Move through 1‑mile walk → 2‑mile easy jog → 15–20 min of dynamic stretching.
• Wrap up with 4×120‑m strides, a quick sip of water or food, then get to the line 3–5 min before the start.

Workout Example

1. Base Camp – lay down a towel and assemble your gear: shoes, socks, and extra layers.
2. Gear Check – confirm you’re wearing training shoes and training socks.
3. Walk – cover 1 mile (roughly 15 min) to warm up your body.
4. Jog – run 2 miles at an easy, conversational pace (around 12–15 min).
5. Stretch – dedicate 15–20 min to full‑body dynamic stretching work.
6. Foot Transition – remove sweaty socks, air your feet for 2–3 min, then pull on fresh racing socks and shoes.
7. Strides – run 4 × 120 m strides building intensity, keeping the total under 5 min.
8. Hydrate – have some water or a light bite (half a banana works well) especially for longer distances.
9. Start Line – show up 3–5 min early, knock out one final 120 m stride, jog back to your spot, and get ready.

Closing Note

Before your next race or workout, run through this 10‑step sequence. Use the Pacing app to dial in paces and distances that match your training. You’ll experience a calmer start line and sharper execution. Get out there and run strong.

References

• Warming Up for Running Races and Workouts, 10 Steps - YouTube (YouTube Video)