[Winning22]

Winning22 on June 22, 2008 at 1:41 am #14657

Hello, this question probably already has been asked a whole bunch of times but I just wanted to clairfy, what types of things should i be doing the day of 30-45 mins before the race such as running, or stretching, or drinking water. I run the 55,100,200 dashes. I already have one warm up in mind from my college, but i just wanted to heard what you guys had to say.

thanks all

[Danny Tutskey]

Danny Tutskey on June 24, 2008 at 1:02 am #70575

The main thing with a warm up is you don’t need to do static stretching. Dynamic works best. As long as you raise your body temp through event specific exercises. There are many ways to skin a cat. YOu’ll find that most warm ups have many commonalities in them. Where do you run?

[mortac8]

mortac8 on June 24, 2008 at 1:21 am #70576

Indeed. Stretching can be necessary at times if there is an issue but I see way too much static stretching in meet warmups (often more than occurs at practices).

[utfootball4]

utfootball4 on June 24, 2008 at 1:53 am #70579

Hello, this question probably already has been asked a whole bunch of times but I just wanted to clairfy, what types of things should i be doing the day of 30-45 mins before the race such as running, or stretching, or drinking water. I run the 55,100,200 dashes. I already have one warm up in mind from my college, but i just wanted to heard what you guys had to say.

thanks all

5-10min: general warmup period
5-10min: dym mobility period
5-10min: cns prep/drills period
Spikes on: 2-4x sprints
Rest 5-10min

[speed08]

speed08 on June 24, 2008 at 6:45 pm #70601

I dont think static stretching is as bad as everyone is saying. It can be done right away before the dynamic flexibility is peformed. Any ‘loss of explosiveness’ that may occur right after static stretching will not be around by the time the warmup is finished.

[Daniel Andrews]

Daniel Andrews on June 26, 2008 at 4:08 am #70643

[quote author="Winning22" date="1214079098"]Hello, this question probably already has been asked a whole bunch of times but I just wanted to clairfy, what types of things should i be doing the day of 30-45 mins before the race such as running, or stretching, or drinking water. I run the 55,100,200 dashes. I already have one warm up in mind from my college, but i just wanted to heard what you guys had to say.

thanks all

5-10min: general warmup period
5-10min: dym mobility period
5-10min: cns prep/drills period
Spikes on: 2-4x sprints
Rest 5-10min[/quote]

I concur with UT here, maybe he should expand on what he likes to include in his general warmup, dynamic mobility, and cns prep periods. I imagine his time variance depends on the temperature of the environment you are warming up in and competing in.

[Winning22]

Winning22 on June 26, 2008 at 4:21 am #70644

For indoor.. so the temperature is regulated to a certain…hopefully pleasant temp.

[Mike Young]

Mike Young on July 13, 2008 at 7:13 pm #70885

My competition warmup is completely scripted and has both a general and specific component. The general warmup takes 30 minutes and includes an active dynamic warmup routine, dynamic stretching, sprint drills, and hurdle mobility. The specific warmup also takes 30 minutes and includes a progression up to full speed sprinting with several CNS primers fit in as well.

ELITETRACK Founder

[premium]

premium on July 15, 2008 at 12:41 am #70927

depending on the time of race and quality/level of competition….

Static stretch night before and or morning of competition
WARMPUP 1
30-45 minutes before Race at smaller meets or at arrival for bigger meets

warm up about 800m jog , static stretch Dynamic drills about 30 minutes in all

WARMUP 1.5
At higher level competitions

30-45
400-800m jog
Dynamics drills
2-5 flying sprints

WARMUP 2
At all competitions 5-10 minutes before competition

Short Dynamic Drill Repeats
work on reaction time, getting out the set position quickly (sometimes even until and or including the race before yours using that races gun to simulate your race start)
get focused