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Pre-Race Warm-Up Drills and Stretches
Laura Doss
Slide 9 of 10
What to Do 5 Minutes Pre-Race
Do four to six 30-second strides: bursts in which you gradually accelerate to a near sprint. Then lose the jitters and enjoy the ride!
Race Tip: Refuel fast. "Have a carb and protein snack, like a strawberry yogurt smoothie, within 30 minutes post-race to help repair muscles," Bell says.
Originally published in FITNESS magazine, July/August 2010.
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quad stretch as described doesn't stretch the muscle that tends to be tightest, the rectus femoris. This muscle causes the most problems if too tight. The foot should be pulled away from the buttocks and as high as possible toward the head, while keeping the abs tight to protect the back.
2/24/2012 05:37:58 PM Report Abusestatic stretching is no longer recommended before activity. It inhibits muscles from contracting which can detract from performance requiring quick bursts of speed, and some feel it puts muscles at higher risk of injury.
2/24/2012 05:34:59 PM Report AbuseVery useful. Thanks. R G Soni
11/11/2011 05:59:06 PM Report AbuseExcellent pre-race warm-up tips. Just ran a half marathon where the warm-up crew, consisting of physical therapists from a local physical therapy business in town, had everyone doing looong, static stretches right before the race. Of course the faster runners that knew what they should be doing were out skipping and shuffling and doing short burst sprints on the road.
7/13/2011 09:48:00 AM Report AbuseJust what I was looking for, my first 5K is two days away!
7/2/2011 10:38:45 AM Report AbuseThis was great. I'm getting ready for my first 5K on the 10th and this is really going to help. Thanks.
4/2/2011 07:38:32 AM Report Abuse