My boy's 4 and has run a few races, 1 mile and 1.5k distances. Many races have fun runs or kids k's attached to them and he does those - even wears our club running vest.
I run the course with him (usually a good warm up!) as he needs to be paced otherwise he races off and stops after 50metres! We run at the back behind the older kids and he just enjoys the running with no pressure.
In general I don't ever warm up. My thinking is that when I do other sports; Hockey, Football etc, I go for a jog TO warm up so why go for a run to prepare for a run? I also have this vague sense that warming up will use up my energy stores..! I sound fascaetious and I promise I'm not. I'd just like to get to the bottom of warming up. Then as I was doing a 15k training run last night I did an experiment. At 10k I was feeling really strong so I turned up the pace with my aim of beating my 5k PB of 19:40 in the last 5k of my run. Well I didn't do anything near that as I'd forgotten that the first 7.5k of my run were downhillish whereas the last 5k was all uphill!
But it did get me thinking; maybe i'd get a better time at my weekly Parkrun if I did an easy 3-4k straight before the race? I don't know about anyone else but it takes me a good 3k to get in to the flow of a race - but wouldn't I get a better time if I was already in full flow at the very start of the race? Do people do this? Is this a widely used technique that i'm just completely ignorant of?! Hopefully my brain dump makes sense to someone who knows about warm ups etc..!
I tried to stress that this is just what worked for me, obviously every runner and every situation is different!
The shoes that were 'prescribed' for me following gait analysis were Saucony, i'm sorry I can't remember the model. They had a very solid, raised heel that seemed to almost force my ankle to move in a certain way which I think is why it used to hurt so much. The Nikes are more sympathetic, they constrain the movement but in more of a dynamic way, moving with my foot. They also feel like i'm running on trampolines!