How to Warm Up Right for a Successful Race

The warm-up is one of the most important components of a successful race and is also one of the most overlooked aspects of pre-race preparation. The warm-up helps prepare you for the physical demands of the race and also improves your muscles’ dynamics so that you are less prone to injury. Here’s How to Warm Up Right for a Successful Race.

In the Blocks

Start out with some slow running to elevate your core body temperature and lubricate your muscles, allowing them to contract and relax more efficiently. A warm-up jog should last between 10-25 minutes, depending upon your experience and fitness level.

   After your jog, it’s time for some dynamic exercises that take your joints through a full range of motion. Performing some dynamic exercises such as walking lunges, high knees, skipping, karaokes, neck rolls and shoulder rolls, prepares your body to run fast. Do each dynamic movement for about 20 seconds.

   Cap off your warm-up with a set of four to six strides, run for 20 seconds at race pace. Strides serve three purposes. They help you get into your target race pace, complete the neuromuscular activation process, and make the start of the race less psychologically shocking. Try to run your strides as close to the start of the race as possible.

   Finally, be careful about warming up too long or too intensely, as it can be counterproductive. The brain loves routine and consistency, so do the same warm-up on race day that you do before any hard workout in training.

Hunter Greene, M.D., is a board-certified orthopedic surgeon with Summit Orthopedic Specialists in Carmichael. He specializes in adult and pediatric sports medicine.

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