Effective warm up

    Posted In: Sprints

        • Participant
          trackspeedboy on May 31, 2009 at 12:10 pm #15811

          So im running at a major meet where heats/finals are on seperate days and I need to be running at 100% in the heats for sure. The meet is 3 days so no pre-meet day however there’s relay heats on day 1 (only event on that day for me) and before it I will have 2 days rest (coming off a big qualifying meet 7 days prior + 2 light speed days + rest days days in between these 2 meets).

          Anyway… I’ve found that while I feel equally as “sharp” and fast in heats and finals (100m) given I do a 40 min or so warm up for heats and about 20-25 mins for finals (being 2nd event of that day), my finals time is always 1 tenth faster or maybe slightly more, but given the wind and everything it seems to be 1 tenth. Anyway how can I make sure im running at PB speed in the heats as well the finals? Whats a effective warm up to do prior?

          As well for the 200 Im always more tight and run the heats slower and feel worse than in the finals, even with it being day 2 of a meet.

        • Participant
          premium on May 31, 2009 at 2:43 pm #84246

          run the full race during warmup so when you do the prelims its like your in the finals

          …that change in time might not even be due to a warmup it might be psychological as there is more competition/pressure to run harder in the finals

        • Participant
          trackspeedboy on May 31, 2009 at 3:31 pm #84247

          run the full race during warmup so when you do the prelims its like your in the finals

          …that change in time might not even be due to a warmup it might be psychological as there is more competition/pressure to run harder in the finals

          ya psychological is probably right.
          Should I do the full race or almost the full race in my warm ups still?

        • Participant
          premium on May 31, 2009 at 4:52 pm #84250

          anything under 200 i would do full race

        • Participant
          trackspeedboy on June 1, 2009 at 1:08 am #84257

          anything under 200 i would do full race

          so how much you organize this into a warm up?

          light jog + skips
          light/quick static stretches
          all the drills
          dynamic stretches
          fast leg drill/s
          couple light strides

          full race sprint?

          active recovery + dynamic stretches + strides before race?

          And also should I take off my track pants + t shirt or whatever, or while still wearing my warm ups on?

        • Participant
          premium on June 1, 2009 at 6:30 am #84276

          i keep on my warmups till i do the strides before the race..but i think the weather in your area is really what dictates that…if its like 85+ and your soaking in sweat there is no need to keep your warmups on. Unless i have more that 30 minutes i usually don’t do anymore dynamics and if i do it would be something very light that you probably see people doing as the wait for their heat ex. some high knees or quick legs or something like that before i do the strides.

        • Participant
          trackspeedboy on June 1, 2009 at 8:32 am #84290

          I also feel tight every couple mins so i do leg swings in the air to “stretch” our my quads or hams or glutes or w.e. Is this normal or what?

        • Participant
          premium on June 1, 2009 at 3:42 pm #84301

          if every couple minutes is that your tight 5mins after your done warming up…maybe your not loose enough to begin with try doing a longer warmup or jog or different static stretches…

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