6. Warm up
Warming up should be an integral part of your training sessions and races
A proper warm up is very important to maximise performance and enhance recovery and you should view it as an integral part of your training sessions and races.
The warm up should begin with 5-10 minutes of cardiovascular activity to raise your core body temperature, increase your heart rate and get the blood flowing to the working muscles.
Activities such as leg swings, arm swings, sideways and backwards running, skipping, body weight squats, lunge walks and calf walks are all good ways to limber up and reduce stiffness in a more dynamic fashion.
Technique drills such as high knees and butt kicks help to improve your neuromuscular co-ordination, ankle/knee/hip strength, balance and body awareness.
Aim to complete 3-6 runs over about 50m as a final preparation for the session proper or race beginning. Focus on your form (tall, strong, relaxed and smooth).