Warm up

[ilikerunning]

What is the most efficient way to warm up before a cross country 4 mile race? Also when should you start to warm up? 30 mins before gun goes off?

Does the same apply to pre-race warm up for a 1500 meter race?

[Joe Rubio]

You usually do the same warmup routine as you do for a workout. Around here, we'll do a 20-25 min run, then some light strides, some leg swings and or drills, then put on the lighter shoes and do some more serious accelerations. This takes a good 50-60 min when you throw a potty break in there.

XC or track is the same warmup, the idea is to have a routine that works that you don't have to think about. You know it takes X amount of time, you determine the actual starting time of your even and you start your warmup the necessary time before race start.

Joe

[ilikerunning]

Thanks, Joe.

We usually do a 2 mile warm up before our workouts. Then add some drills such as butt kicks, high knees, and rhythm skips and finish off with 6-10 strides.

That type of warm up usually tires me out a little so I try to go lighter before races. Usually what I'll do I'll jog around a big grassy field until I feel "warm" and then do striders. Then drink some water, use the bathroom, go to the line do one more stride and start racing. I never know if I did a good job or not preparing myself.

[Joe Rubio]

I'd use the warmup you do for your workouts in your races. The idea is to get the heart rate up and the crud out of the system so you're ready to give you best. You current pre race warmup is getting you to the line too cold in my opinion. Many top runners will get to the point of doing 200's or 300's at race pace before a race knowing that will get them dialed in and ready to give their best, particularly for a middle distance race. If you are doing the warmup you're describing before a mile race, you are not getting yourself ready to give your best.

Do your team' pre-workouts warmup for your races, it's solid and well thought out.

Joe