warm up to race success



track warm up

The big race is almost here! You’ve done the hard training. So how are you going to make this your best race yet?

A proper warm-up may be your secret weapon to race success.

The start of any big race is like a battle for the best racing position. There will be lots of excited runners prepared to blast off from the starting line and you need to be one of them. A good start will help you avoid people traffic and lead you along the road to a great race. If your body isn’t prepared to run fast right from the starting gun your cold muscles will be forced to work overtime to function. The race can go from an all-time best to an all-time worst very quickly thanks to gridlock and early fatigue.

change your tune

The good news is you can change your racing fate. Your muscles are just like your car: You’d never turn on the engine and immediately speed down the highway, so why do this to your body? Get your motor running with a good warm-up before hitting the highway, or in this case the racecourse.

Finding your perfect warm-up requires a bit of trial and error but here are a few tips and tricks to help you along the way.

45-50 minutes before
: Begin with 10-15 minutes of easy jogging to slowly elevate your heart rate.

30-35 minutes before: Follow-up with some stretching and 50-metre strides to help prepare your body for a fast start.

20 minutes before: Use the porta-potty (believe me do this even if you don’t need to) and change into your racing shoes.

racing shoes

10 minutes before: Head to the starting line and complete a few more strides.

5 minutes before: As people accumulate along the starting line bounce on the spot and shake out your legs to keep your muscles warm.

A proper warm up will get your engine going so that you'll have a great race from the start! Good luck in your next race!

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1 Comment »


A note about stretching. Static stretching isn’t recommended before running. Numerous studies have shown that it does nothing to prevent injury, and actually decreases performance. Dynamic stretches are preferred. You will increase mobility without sacrificing muscle elasticity – AKA the ability to create quick turn over and improved efficiency.

Comment by Matt — June 22, 2010 @ 1:57 pm


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