#284 - How to Warm Up So You Do Not Feel Stiff and Heavy
Welcome To Another Week Of The Show:
If you have ever thought: “What Should I do for a warm-up before a race, ”
Then this episode is for you!
Press Play Below To Dive In.
I am Coach Tadris of runtothebestyou.com, helping everyday people like YOU cross the finish line since 2013 — and wherever you are starting from…...... I got you.
This Week I’m Talking About:
1. How long should your warm-up be before an event?
2. What’s Ahead & AC Marathon 2026 Race Series
3. Shout Out Of The Week:
Coach Tadris Core Message & Show Notes:
This Week’s CORE Message:
A proper warm-up makes your run feel easier from the start.
Talking points:
• Why walking first matters - Walking is the bridge between rest and running. It gives your body time to wake up instead of shocking your system.
• It gradually raises your heart rate without stress
• It loosens stiff muscles and joints, especially if you have been sitting
• It mentally prepares you to transition into running instead of rushing into it
Key message: Walking is not a step back—it is a smart start.
• Simple dynamic movements before running - Before you run, your body needs movement—not stretching while standing still, but controlled motion.
• Leg swings (front to back, side to side) to open hips
• Arm circles to loosen upper body tension
• Light marching or high knees to activate muscles you will use while running
These movements improve mobility and help prevent common injuries like tight calves, hips, and hamstrings.
Key message: Movement prepares muscles better than standing still ever will.
• How long your warm-up should be - Your warm-up does not need to be complicated—it just needs to be consistent.
• 5–10 minutes of walking is enough for most beginners
• Add 2–5 minutes of dynamic movement if time allows
• If it is cold or your body feels tight, extend your warm-up slightly
A good rule: you should feel slightly warm, loose, and ready—not tired—before you start running.
Key message: Warm up until your body says “I am ready,” not “I am exhausted.”
BONUS NEXT LEVEL Warm-Ups - Marathon -roll out of bed, brush teeth, shave, comb hair (last step is optimal)
Run Marathon. Take 1st couple miles EZ - that’s the WU
HM - similar to Marathon with the exception of about 800~1200 meter EZ jog if running at my race pace (~7:30 min/mile)
8~10K - 1.5~2 mile EZ run with included strides & stretching
5K - 2.5-3.5 mile EZ run including strides, stretching & other drills: high knees, butt kicks, etc. - Craig DeSantis (Professional Marathon Pacer)
Key Message - Long races warm you up… short races demand you show up ready.
CTA:
“If you want a step-by-step warm-up routine, I can send you one that fits your level.”
Upcoming Race Events:
Atlantic City April Fools Half Marathon on Sunday, April 12, 2026.
Atlantic City Bungalow Beach 5-Miler on Saturday, June 6th, 2026.
Atlantic City Marathon Weekend October 17th and 18th , 2026 (Do all three and earn the BIG Triple Threat Medal)
Did You Know......
I’m the official coach of the Atlantic City Race Series!
Maybe this can be your starting point on the road to running to the best you.
Guess what—listeners of this podcast can get a discount on any of our three Atlantic City Marathon Race Events.
Head to the show notes and click the “Start Your Journey With Coach Tadris” link.
We will get a discount code to you. You can train on your own, or see how we can work together to get you trained for these events.
If You Would Like To Support Our Content:
There is a Contribution Link in the show notes.
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Shout Out Of The Week
Dr. Zupenda Davis -
This week’s shout-out goes to Dr. Zupenda Davis of Stockton University, Galloway NJ. Dr. Davis met us at Stockton Wellness Day 2026 and has some upcoming races to train for. Happy to have Zupenda showing up and showing out.
Second Shout Out:
Atlantic Center of Independent Living
Thanks to Atlantic CIL, we open up our run group to walkers living with disabilities!
We love being able to inspire them, and they inspire us in return.
Group walks are on Tuesdays at Stockton University in Galloway @ 5:30 pm &
Thursdays at Heritage Park in Absecon @ 5:30 pm
Click The Link To Register or Questions About The Next Walk
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This Week’s Core message:
A proper warm-up makes your run feel easier from the start.
CTA:
“If you want a step-by-step warm-up routine, I can send you one that fits your level.”
Fill out the Start Your Journey With Coach Tadris form and I will take it from there!
Thanks For Listening
Remember: Keep Calm And Run To The Best You.........
I’ll talk to you next week.
