How do you warm-up?

May 1, 2014

I decided to hit the treadmill today so that if my leg started hurting while I was running then I could just hop off but luckily it felt pretty good and I could finish my run.  8 miles in an hour.  I actually really loved running at the gym today.  The only reason to explain this strange thing = it was really hot in there and so I was sweating like a beast by the end.  Every now and then I just crave a really good sweat and I especially crave this after taking 3 days off this week… my soul just really needed it.  

On normal running days I just use my first 1-2 miles as a warm-up.  For example, today I started at an 8:30 pace for my first mile and my last mile ended up being a 6:30.  It usually takes me AT LEAST 3 miles to feel ready to go and somedays I don’t feel warmed up until mile 10:)  I am getting pretty good at always stretching and foam rolling after I finish a run (usually about 30 minutes after a run while Brooke is eating breakfast).

For track workouts you can find my warm-up routine HERE!  PS I should probably go to the track again at some point…

On Saturday (RACE DAY) I will do a slow jog for 1 mile followed by a few strides (pick-ups for about 100 meters) and then some dynamic stretching.

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My favorite dynamic stretches:

Once all of those things are done it is GO TIME!!! 


Brooke is rocking the side pony today.  

Good thing I love her because I don’t just share my salad with anybody.

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A loaf of blueberry bread, the answer to any problem one may encounter.  

I am working really hard on carb loading.  Tough job but somebody’s gotta do it.

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College bffs all living in the same town again.  Finally.  

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And I promised Ms. Curly an ice cream cone because that is just what good aunts do.  

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The real miracle of the day is the fact that my white shirt is still white.  Knock on wood but I don’t think I have actually gone this long without spilling on myself in my entire life.  

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The star of dinner tonight, it is going to be a good one.  Is it weird that I plan what I want for dinner approximately 12 seconds after I finish my last bite at lunch?

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How do you plan out what you are going to have for dinner?  5 minutes before you eat?  Do you make a weekly meal plan?  Whatever is in your fridge?  Craving something?

What are you having for dinner tonight!?!

Warm-up—>  what do you do?  Race day warm-up?

Salsa—> mild, medium or hot?  Do you like spicy foods?

Melissa @ Mel's Miles May 1, 2014 at 2:10 pm

That salsa looks amazing!

I’m probably having pizza for dinner :)


The Hungry Runner Girl May 1, 2014 at 3:32 pm

Well, now you have me craving pizza… thanks a lot;) ENJOY!


Linda @ running4two May 1, 2014 at 2:17 pm

Thanks for the warm up tips! I do a slow jog and some stretching, but I like the idea of a few pick-ups. :)

I’m starving now! That salsa looks amazing! What are you making?!?!?


The Hungry Runner Girl May 1, 2014 at 3:33 pm

GORGEOUS GIRL! How are you!?!? I am making these little chicken pepper thingees.. we shall see how they turn out. If you see a cafe rio salad on my next post you will know that they did not turn out well;) Have a fabulous day!


Caroline May 1, 2014 at 2:21 pm

Salsa is medium now! Back in college it was mild, and I couldn’t hardly get the medium down, but now medium doesn’t feel hot at all. I guess I’m burning out my taste buds?? yikes.


Jessica May 1, 2014 at 2:28 pm

I’m a meal planner. We haven’t been following it very well lately because, at 31 weeks pregnant, my body is now rebelling against me. Making dinner is just too much work sometimes!


The Hungry Runner Girl May 1, 2014 at 3:34 pm

31 WEEKS!! Um yeah… at that point I just ate cereal every night!


Kristina @ Blog About Running May 1, 2014 at 2:30 pm

A warmup for me is usually 1 to 2 miles as well.

I like my salsa with absolutely no spice at all :) Just some tomatoes, onions and seasoning please!


Stephanie May 1, 2014 at 2:32 pm

The spicier the better :) dinner tonight is buffalo chicken sweet potato nachos for me topped with blue cheese and spinach. The hubby gets buffalo chicken panini and sweet potato rounds :)


The Hungry Runner Girl May 1, 2014 at 3:34 pm

Okay, seriously. I am coming over for dinner at your house. PLEASE!! You may have to send me the recipe! That sounds so good!


Stephanie May 1, 2014 at 5:11 pm

I just throw chicken in the crockpot low for 8 hours or high for 4. Then I shred it up and toss it with buffalo wing sauce of your choice- then for my sweet potatoes slice them thinly and roast them at 400 until desired crispness and I plan on topping with the chicken and blue cheese and place back in the oven to let the cheese melt some, oh and put the spinach under the chicken :) I like to top it with onions and tomatoes when it’s done! Although you are always welcome for dinner!!!


The Hungry Runner Girl May 1, 2014 at 5:13 pm

Thank you sooo much! I am going to try this ASAP!!!


Michele @ paleorunningmomma May 1, 2014 at 2:35 pm

I am the same with warming up, takes me at least 2 miles and after 6 is when I feel really good.

I try to meal plan or at least have meat thawed and in the fridge ready to go for when I get home for a quick dinner. I also sometimes just buy what’s on sale and then work around that to plan meals. Definitely depends on the kind of week we’re having and how many afterschool activities are going on.

I am a spice wuss, I go mild or medium!


Sarah May 1, 2014 at 2:36 pm

Thanks for the warm-up tips! What’s your rest day philosophy? I’m trying to decide when to take my rest days,…every 3 days? Once a week?


The Hungry Runner Girl May 1, 2014 at 3:36 pm

Hey Sarah! I really think that it depends on each person. I have learned over time that two rest days (from running… one full rest day) is usually best for me. I always take Sundays completely off and then judge how my body feels the rest of the week! Some weeks are more draining and so I definitely need that second day. Good luck and experiment to find what is best for you!


Brittney @ Sweets 'N' Greens May 1, 2014 at 2:43 pm

I love the dynamic stretches! I did them at a run club awhile ago and it really made a difference in soreness levels


Laura@twinsontherun May 1, 2014 at 2:46 pm

That video was super helpful !
I’m making brown rice pasta with cashew cream sauce made with nutritional yeast. Adding in some carrots, peas and corn. Done!
I meal plan about half the time but my life is tons easier/better when I do!


Renae @ MissFit Mixed Chick May 1, 2014 at 2:49 pm

You must tell us where you got that sauce!


The Hungry Runner Girl May 1, 2014 at 3:36 pm



MILF Runner May 1, 2014 at 2:50 pm

That salsa looks pretty amazing! I like it spicy but not so’s it overwhelms.

I don’t know what we’ll have for dinner tonight. It’s super hot (for here) so I’m thinking Popsicles?


Leah @ Running with the Hayneses May 1, 2014 at 2:51 pm

I still don’t know what I’m having for dinner tonight, and it’s time to go start making it! :) This is pretty typical for me. I used to do a weekly meal plan, but it got too tedious. Now I just buy a big supply of all the staples and make whatever I can come up with using what I have.


Michelle @ A Healthy Mrs May 1, 2014 at 2:55 pm

Brooke’s side pony is epic :)

I love a good Hot Salsa but my husband doesn’t, so we usually compromise and get Medium


The Hungry Runner Girl May 1, 2014 at 3:37 pm

I think Epic is the perfect for to explain her hair today, thank you! You are a good wife:)


Laura May 1, 2014 at 3:01 pm

My warm up is usually just my first mile or two. Takes me a bit to get into my rhythm.

I make our dinner meal plans a week in advance. I don’t like grocery shopping too much so I make the plan and then make a list of what I need (trying to use first what I have in the house).

This week it’s been hot (90’s) so today I’m keeping the oven off and we’re having shrimp ceviche. I love love love spicy food. Hot! Mexican is my favorite, but I also like spicy Thai and Indian foods.


The Hungry Runner Girl May 1, 2014 at 3:37 pm

Laura, that sounds amazing! I love ceviche! I’ll be over in a few:)


Naturally Carly May 1, 2014 at 3:09 pm

I’ve certainly tried meal planning, but for me it doesn’t exactly work out the way I plan…ever. For example, if I plan breakfast for dinner on Monday and chicken on Tuesday and chili on Wednesday, then it might actually end up being all mixed up and switched around to different days.

It’s more based on what’s easiest to cook on a particular day, even if I think I’ve got it planned out well.

I warm up with a mile…and hopefully by the second mile I’m good to go.

I need to be better about foam rolling and stretching after.


Megan D May 1, 2014 at 3:17 pm

I don’t think I have ever made it through the day without getting my shirt dirty. This is especially true when I am pregnant. Ross always jokes that I need a bib when I eat. Who has time to be precise when I am trying to get as much food in my mouth in as short amount of time as possible?

I usually make a weekly dinner menu. I stick to it pretty well, but sometimes things get changed around if something no longer sounds good or if something else sounds REALLY good. I can’t let cravings go too long, you know. Did you get that salsa after seeing megan’s post? Cause after I saw it, it immediately went on my grocery list ;) And I like things hot/spicy, but not overpowering. Like a 3.5 – don’t make me decide between a 3 and a 4;)

I usually just take the first mile easy on a run as my warm up.

I like Brooke’s side ponytail. Maybe I will start calling her Deb. Missed you today. And good luck on Saturday! Have fun!


The Hungry Runner Girl May 1, 2014 at 3:38 pm

We should seriously go into business making bibs for people like us. YES YES YES… I am making the peppers that she posted tonight. Come over:) MISSED OUT ON TODAY… I had total FOMO.


Maureen May 1, 2014 at 3:21 pm

I’m with you on not being able to keep a white shirt white. Love the side pony on Brooke! And that salsa looks amazing, avocado anything is wonderful. I like medium salsa usually. Ravioli for dinner tonight! Carb loading only without the whole race aspect of it haha. Can’t wait to see how your half goes!


meredith @ The Cookie ChRUNicles May 1, 2014 at 3:24 pm

My warm ups depend upon the day. Sometimes it takes me three miles to feel warmed up and sometimes all I need is a half mile to feel in the groove…I don’t love spicy food but don’t hate it either – mild or medium salsa works for me. I feel like I am weird because I never really crave Mexican or spicy but I do love guacamole!


Hailey May 1, 2014 at 3:26 pm

Funniest thing, I’m actually have that salsa tonight! It’s going to be in some mexican lasagna. I tried it for the first time the other day and LOVED it. And I know I’m a weirdo since so many people love guac, but I don’t even like avocados or guacamole and this one’s still a winner in my book. For warm-ups I usually try to do dynamic stretches before every run and strides, drills, and dynamic stretches on race day :)


The Hungry Runner Girl May 1, 2014 at 3:39 pm

That is awesome! Did you get it at Costco? I really need your mexican lasagna recipe, that sounds amazing! Have a great day!


Hailey May 1, 2014 at 5:19 pm

Yep! My mom actually made it. She’s one of those people that can throw together things without ever measuring them, unlike me who sticks to only baking recipes :) I can tell you what she put in it though! She mixed the salsa with plain Greek yogurt to make a sauce and put that on the top layer of noodles with cheddar cheese and the other layers were just a mixture of leftover turkey taco meat and diced tomatoes! It was the first time she’s made it and it was super tasty. Enjoy the rest of your evening!


Lisa @ Running Out Of Wine May 1, 2014 at 3:30 pm

I try to plan my meals on Sundays before I go grocery shopping ( I talked about my planning on my blog a few days ago). It can be a lot of work on Sunday but its worth it during the week.
I like to do my core work before I run, and then I do a dynamic warm up. I know some people say you should do core work after the run, but I find this works for me because it helps me to get warm and also ensures that I get it done and don’t just run extra miles instead!


Steph D May 1, 2014 at 3:37 pm

Not sure what I’m having for dinner tonight, but I just got The Oh She Glows Cookbook in the mail yesterday, and everything looks soooo good. I’ve got all of next week’s meals planned out already! Ditto your race day warmup. Workouts, I run easy for 2 mi over to the track. Other runs, I just do whatev.


The Hungry Runner Girl May 1, 2014 at 3:39 pm

That cookbook makes me DROOL. I want it all!


Tabaitha Kaye May 1, 2014 at 3:45 pm

I plan my meals seconds after I finishing my previous meal. There are a few occasions that I plan ahead. I love anything with avocado’s! I seriously should plant a tree in my backyard just so I never run out.


Jackie May 1, 2014 at 3:51 pm

I get stuff on my clothes all the time too!


Lily May 1, 2014 at 4:02 pm

Do you need a pacer on Saturday for those last 4 miles? I can do it, if you do! :)


Traci May 1, 2014 at 4:04 pm

What! I need to try that salsa. And I love dynamic stretches, even though I’m not a runner.


Sarah May 1, 2014 at 4:07 pm

I plan all my meals because I eat super healthy. I make most of them the days before so I don’t go for the easy unhealthy food when I’m hungry.
For warmup on race day I actually hit the treadmill at the gym for a few miles hen do high knees, butt kicks, etc in the gym, then head to the race. It’s been too cold to do it all outside at 4 or 5 am lately!


Holly May 1, 2014 at 4:15 pm

Most days I plan out dinner. Without a plan, I fail on my diet. I usually try to prep it too while my older two kids are in school. That way, when they get home, we can play outside while dinner is cooking :)

Does Brooke really eat salad?!? I am having major food issues with my two year old….he is so picky!! He will only eat a few select items. It is so frustrating!:(


Sara @ LovingOnTheRun May 1, 2014 at 4:29 pm

I went over to the hospital to have dinner with my husband since he is working tonight. Chicken Salad and broccoli. Not the most delicious but I couldn’t beat the company :)


dawn @ running the dawn May 1, 2014 at 4:39 pm

i’m with you! i never feel warmed up until at least three miles, which i guess is why i hate 5k’s :) it only leaves me 0.1 miles to actually race!

we had huge salads for dinner and the mr. had some chicken on his. i need to get better at planning ahead, i’m terrible at that…

i love spicy food! for whatever reason i love spicy indian and thai food, but mexican food, i always like it mild. cause i’m strange like that :)


Kate May 1, 2014 at 4:39 pm

I usually plan dinner in advance but I don’t always stick to it :) Tonight we had grilled chicken and roasted sweet red pepper pizza from a local pizza place that we love! (Wasn’t the planned meal for tonight tho.)

Warm up is usually just some stretching. Most were in that video but I learned some new ones to try.

That salsa sounds amazing!! I wish we had costco near us. Usually we get mild salsa because my hubby hates spicy food. I love it and would prefer medium.


Kelly May 1, 2014 at 4:56 pm

Ha! I bought that salsa at Costco today too! Steaks on the grill for dinner.

I’m not happy running until around mile 3. My happy place is usually miles 5 until I can’t take it anymore :)


Elizabeth {Positively Healthy} May 1, 2014 at 4:58 pm

Dinner is always dependent on my schedule and my husbands, we typically do meal plan though! I really love spicy food and that salsa looks awesome! Tonight I had a smoothie and an omelet, so yummy!


Karen May 1, 2014 at 5:08 pm

I usually plan my dinner when I look in my fridge at 6pm. I will upgrade to meal planning eventually, I hope. Ha

I take a long time to warm up too! If I’m doing speedwork, I have to do a few strides after a 1-2 mile warm up in order to get my legs moving


Becky @ Ok, so here's the plan May 1, 2014 at 5:29 pm

I have to have that salsa. Like, now.

I am a terrible meal planner. Usually it’s just whatever is in the fridge. I try to keep it stocked with decent options.

I had roasted broccoli, rice, and spinach and feta chicken sausage for dinner tonight.

My first mile or so is usually my warm up, I really need to be better about race day warm ups. It’s usually just bouncing around in the pack waiting for the gun to go off.

Medium or hot salsa! I love spicy foods, but I don’t like when it’s so spicy you can’t taste anything anymore.


Livi May 1, 2014 at 6:39 pm

medium is my max for salsa!! but I prefer mild…


Runner Girl Eats May 1, 2014 at 6:58 pm

I love all salsa, all the time! I actually thought of you the other day when I read something (I think from USA today??) about how Provo is one of the happiest places in the country to live. It even mentioned the insane about of froyo stores :)


Nancy May 1, 2014 at 7:01 pm

What are you having for dinner tonight: Leftover chicken stir fry. Or maybe just a coca-cola + bag of chips ;)


LauraMae May 1, 2014 at 7:14 pm

Oh salsa sounds so perfect for dinner! It is so hot I don’t want to cook.
I am going to try the dynamic stretches pre run…I keep forgetting but I am going to really work on this! I cannot make time an excuse.


Sarah May 1, 2014 at 7:34 pm

My physiotherapist recommended dynamic stretches before running to activate leg muscles – but I have to admit I don’t do it every time :/. My first mile is usually my slow warm-up.

We had crock pot chicken cacciatore for dinner. It’s been on the meal plan all week.


Losing Lindy May 1, 2014 at 7:50 pm

I love how Brooke loves salad..V used to..but I can’t make a salad to save my now he doesn’t them


Carson May 1, 2014 at 7:51 pm

Chick Fil A for dinner! Always a good choice.

I like my salsa medium. Enough of a kick without having so much that you can’t even taste the good flavors.


Melanie May 1, 2014 at 8:42 pm

I can only handle mild salsa…I have tried spicy and it makes my mouth burn for awhile and makes my face hot and red. That salsa looks delicious that you have! Never heard of it before.

GOOD LUCK at your race!


Nikki @ will run for pizza May 1, 2014 at 8:42 pm

I should probably reallg start making and sticking to a weekly meal plan…it WAS a new years resolution after all. ☺ HOT or medium salsa!!! Warm ups? What are those?? I should prob start doing them….


ElizabethS May 1, 2014 at 8:44 pm

I follow the pre-workout drills in Matt Fitzgerald’s Brain Training for Runner’s book which is similar to what he has listed here, Well I do the drills not so much the 10mins running unless it is a 5k since it takes me a good 2 miles for my body to warmup.

Can’t believe people are mentioning being hot, still chilly here and just hoping for some sunshine soon.


Polly @ Tasty Food Project May 1, 2014 at 11:25 pm

I love Brooke’s side pony! How adorable!!

And yes, I love spicy food! I like having a little kick of spice in my meals!


Rebekah May 2, 2014 at 1:29 am

I’m eating rice for dinner I’m sure. I’m in china so thats pretty much an every night thing…. but now after a long run I crave a plate of rice instead of a sandwhich. Adjustments :)


Jenn@Mark My Miles! May 2, 2014 at 2:41 am

I like really hot salsa and we try to meal plan but my cravings tend to take over any sort of plan we have.

I can’t wait for your race on Saturday! I may be more excited for it than you are : ) I love reading race recaps!!!


autismmum May 2, 2014 at 3:42 am

I was just reading the Aussie news and it had a headline ‘the happiest town in the US’ … and it was Provo! You and all your friends/family do seem like a happy lot in Utah!


Kari @ Running Ricig May 2, 2014 at 4:47 am

I usually plan dinner pretty early in the day, but lately, I can never decide or I’m too lazy to move when it’s dinner time, so everything is last minute.

I love spicy food. It’s the only way to live!


Tantra May 2, 2014 at 4:57 am

I usually plan two dinners and the rest are fly by the seat of my pants… Brady has been on a “real” pizza kick vs pizza bites… So that has been my go to.

Before my race, my warm up is similar to yours minus the dynamic stretches…. I throw in a few old school moves from college and then it’s go time!

I’m obsessed with spicy foods and luckily so are the kiddos! I attribute it to my southern born self and eating a crap load of spicy things when I was pregnant… Including HOT salsa!!!!


Chrissy @pinkpolishandrunningshoes May 2, 2014 at 5:27 am

Thanks for the video. I don’t ever stretch enough, but I need to.


DontBlameTheKids May 2, 2014 at 6:12 am

If I used the first two miles as a warm up, I would be two thirds of the way done with my run! My warm up is a five minute walk. I used to follow that by doing my first mile at my fastest pace and then slowing down for the next two, but now I reverse that. I do my first mile slow, my second mile faster, etc. I like to to do the last couple minutes as fast as I can. I can’t keep that pace for long, but it feels really good. Until it feels like I’m dying, I mean.


AmandaM May 2, 2014 at 6:45 am

Oh good! I’m not the only one. As soon as I finish breakfast, I’m thinking about my mid-morning snack.
Do you have a coach now? What plan are you following for your marathon? Since you train with your group of friends, are you all using the same plan? I have used run less run faster in the past but i want to try something different for my fall marathon. Thanks!


Amber C May 2, 2014 at 6:48 am

My husband and I like to plan out our meals for the whole week. But, that tends to change depending on what we’re craving!

Since I’m reading this late, my next meal is lunch and I can’t wait for Blue Coast to have a nice large salad with tons of pico!

My running warm-up is very similar to the video only I add in a little planks to activate my abs a little. I was actually a little amused watching the video because I was like, “yep, we do that at CF… do that one too” Seriously our CF (Crossfit) warm-up is VERY similar! lol And, my race warm-up is the same. I don’t change anything up for race day… try to keep it all familiar:)

I’m on the mild side for salsa


Becky@TheSavedRunner May 2, 2014 at 7:06 am

I meal plan just because it makes everything so much easier for me and helps us budget our groceries.


Kristen May 2, 2014 at 8:27 am

I do a weekly meal plan. Tonight: meatballs and spaghetti squash. Except Girlie isn’t a spaghetti squash fan so I may pick up a sub roll for her.


Tara May 2, 2014 at 9:35 am

I love to meal plan, it makes the week so much easier (with an hour commute each way ). I plan it out on Sat, shop in Sunday, and start prepping on Sunday. Get my Sunday meal prepped (something that will be ok for left overs 1 day of the week) and then my weekly lunch (which I will make to have 4-5 days for lunch).
If I am making breakfast (protein muffins, egg muffins, egg cassarole) I will make on Sunday as well.


Alice May 2, 2014 at 12:47 pm

Ha my boyfriend and I plan all our meals for the next week on Sunday!! We might mix up the order we have them but the craziest we’ll get is changing the plan two days before we eat…. My boyfriend then goes ahead and cooks most of it on a Sunday afternoon! Makes life SO much easier mid-week :D


Cecilia Gonzalez May 2, 2014 at 2:54 pm

That salsa looks delicious-o!!!


Sarah @RunFarGirl May 3, 2014 at 3:31 am

I’ve actually been on a two week meal plan cycle only go to the grocery store every other Sunday…with a one trip thrown on a weekday to grab extras or something fun. It saves me so much time! I have to do my dynamic stretches pre run or my hips get super tight. Keep it loose! And I’m a hot salsa girl all the way. Hotter the better!


Kelly May 8, 2014 at 4:37 am

I usually decide about 5 seconds before I eat.. I’m not a good planner and sometimes food sounds amazing until I get in the kitchen.


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