This warm-up routine can be completed prior to each workout, time trial, or race. On race day, I recommend starting your warm-up about 45 minutes prior to the start. Every athlete is different so practice your routine and find exactly what works best for you.
In addition to the warm-up, be sure to check out our section on recovery. It explains what to do in between your runs to reduce the chance of injury and come back feeling stronger and fresher each day.
This pace can be a really light jog or shuffle. Some people prefer to go a little quicker, or pick it up the last few minutes in order to get loose. I prefer to take my warmup exceptionally slow, but everyone is different so try some different things and see what works best for you.
Following your warm-up jog, each of the drills should be completed once. Completed each drill for about 30 meters followed by light jogging for 20 meters, unless indicated otherwise. I couldn't locate a video that had everything I wanted, so I have included Youtube videos of each drill below to give you a better idea. I will be adding these in the coming days., but wanted to get the content up immediately.
This is entirely optional. There have been studies against static stretching prior to running and potentially reducing power output. However, I personally feel it's beneficial to me and keep 5 minutes of stretching in my pre-workout and pre-race routines.
On race day, this is also a good time to strip off any warm-up gear, put on your race singlet, change out your shoes, etc.
Get progressively faster as you work through these strides. I personally like to do the first one or two in trainers and then throw on my racing flats or spikes for the last two. Take as long as you need in-between. I prefer to walk or shuffle back to my initial starting point.
Try to stay loose on the starting line. Shake your legs and arms out if you want. Take some deep breaths and relax. Try to harness the race day adrenaline and focus on being controlled in the first 400 to 800 meters of the race. Stay positive and embrace the experience. Give yourself any last minute advice and reminders.. Take one last inhalation/exhalation when the starter announces the command. Get set. When the gun goes off, it's time to go.
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