Prior to any rigorous activity it is important that the body is
prepared properly. A thorough warm up reduces the risk of injury during the main running session and will improve performance.
As with many areas of sport there are different
approaches to sessions which can be adopted here well use probably the most
conventional "menu" for a session, which involves doing some or all of the following in this order
Warm up (Jog)
Special speed work
(if relevant e.g. block work or short sprints)
Main running session
Warm down *
* There are various schools of thought about the stretching before and after sessions.
At My Kit Bag we believe in the merits of dynamic stretches before training and static long-hold stretches afterwards.
The length of the warm up jog will vary according
to the athlete's competitive distance and their personal
preference. It should be run at a speed where the athlete
starts to feel warm and is sweating slightly.
A normal distance for sprinters would be two to three laps
whilst distance runners may opt for up to two miles.
After jogging athletes should stretch.
This is far more effective when an athlete has increased blood flow
by warming up.
The stretches done during warm up should cover
the whole body, including a number of dynamic stretches
, as these will acclimatise the muscles to
the range of movement they are going to perform during training.