by Jim Acklin
Athletes that develop a pre-race routine usually benefit
from more consistent results. What
follows is a warm-up routine that should prove beneficial to most runners. You will need to find out what works best for
you and make modifications accordingly.
Once you find a routine that works, stick to it.
First 15 minutes
Ideally, you have arrived at least one hour prior to race
time. Upon arrival, you will want to
register and pick up your packet. This is
also the time to visit the bathroom—if you are well hydrated, you may have to
take care of that order of business first.
Once you have your bib number, pin it on your jersey and get ready for
phase two.
Second 15 minutes
At this point, you will want to start a slow two mile jog. At the end of your jog, run the last 400
hundred meters at or slightly faster than your planned race pace. The fast 400 will open up your circulatory
and respiratory systems and will help get your body ready for the efforts associated
with racing.
Third 15 minutes
When finished with the two mile run, you will want to go
through your stretching routine. As you
stretch, it will help to look inward in order to get your mind ready for the
efforts associated with racing. Accept
the fact that a hard effort will be uncomfortable and mentally rehearse what
you will do to deal with the pain of oxygen debt when it inevitably comes.
Fourth 15 minutes
In the final 15 minutes, you will want to change into your racing
flats. This is also a chance to make one
last bathroom stop. Finally, about five
minutes prior to the start, you should go to the line and run at least five or
six 50 meter stride-outs at a pace faster than expected race pace. The stride-outs will elevate your heart rate
and get your body ready to race.
Other Considerations
·
All runners who race should invest in a pair of
racing flats—not only are they lighter, but the simple act of lacing them up
before a race helps let your mind know that you are getting ready for something
special—not just another run, but a race.
·
During your warm-up, you will want to continue
to take on fluids—this is especially important when the weather is hot.
·
With cold weather, it is important to keep your
core temperature up—your warm-up should be active enough that you come to the
line with a light sweat.
·
In bigger races with more competitors, the
officials will bring you to the line sooner—this will necessitate starting your
warm-up routine sooner.
·
In longer races (half marathon and marathon, for
example), the amount that you jog pre-race can be reduced due to the slower
pace of the race.
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