Warm ups for experienced runners
A programme to incorporate into your
A schedule suitable for the more experienced athlete
Whilst a warm up before training or running may be necessary, it is generally accepted that a warm up such the one shown below is only really necessary when running a 5k race or shorter. Indeed, many runners believe that a warm up before a long race such as a Marathon only expends energy.
Many runners find it difficult to incorporate a warm up into their training, therefore you may find it easier if your warm up is done with a running partner.
Always start with the same part of the body, for example the head, and work your way down to your feet. You may wish to start with your feet and work your way up. It is up to you but always make your warm up the same. If you use the same logical sequence every time during your training, you will not forget a muscle group.
Tuck your chin into your chest, then lift as far as possible, repeating six to ten times. Lift the left side of your head as far as it will go, repeating for the right side six to ten times. Rotate your chin left towards your shoulder then to the right, and repeat six to ten times. Slump your body down and tuck your chin into your chest, stretch up with your arms and arch back. Repeat.
With your hands out to the front, twist your waist to the left and then back to the right and repeat. With your hands on your hips, make a circle with your hips, first clockwise then anti-clockwise, and repeat. With your weight on one leg, swing the other leg forward and backward, and repeat with the other leg.
Legs and lower body
|1||800 metres jog, no touching of track surface when first jogging round.|
|2||30 metres faster stride.|
|3||15 metres walk.|
|4||30 metes jog and hands on track. Touch the track surface with alternate hands, repeating 5 times for each hand.|
|5||20 metres skipping.|
|6||15 metres walk.|
|7||30 metres right side crossovers.|
|8||30 metres jog and hands on track. Touch the track surface with alternate hands, repeating 5 times for each hand.|
|9||30 metres left side crossovers.|
|10||15 metres walk.|
|11||25 metres backwards running.|
|12||20 metres jog and hands on track Touch the track surface with alternate hands, repeating 5 times for each hand.|
|13||20 metres bounding.|
|14||15 metres walk.|
|15||50 metres fast stride.|
|16||15 metres walk.|
|17||30 metres skipping.|
|18||20 metres jog, no hands on track.|
Now a warm up with heel toe, bum flicks, high knees and fast feet.
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