Warmup Routine For A 5k Race
The 5K is an interesting race in that it is not a sprint but it is also not very long. It is definitely not a race you want to be getting warmed up in because by the time you are warm the race will be nearly over.
In this article I am going to discuss some great ways to shave minutes off your time that involve little to no effort. They basically involve getting to the race a sufficient amount of time before the gun goes off, and having a tried and tested plan.
First off, we will start with the warmup jog. You have got to make sure you are good and warm. A five minute warm up jog just is not enough. If you are looking to compete you have got to make sure you have enough endurance to get fully warmed up and then go all out during the race. Most runners prefer to go by time for their warm up as it is often much slower than race pace. You will have to figure out what works for you, but for most it is something like 15-20 minutes of jogging, getting progressively faster as you go. By the end of the warmup you want to make sure you have worked out any aches and pains or tightness, and are comfortable “opening up.”
After you are good and warm you want to do some stretching. Most athletes agree that stretching prior to the warmup jog is pointless. You have got to stretch after you jog in order for it to actually prevent injury. Stretch any muscles that are feeling tight, as well as your upper body as a tight upper body can be extremely uncomfortable during a race.
Finally, you want to do some strides. These should be done only a few minutes before the gun is set to go off. Their purpose is to get your heart rate up and your legs moving fast so that when the gun goes off it is not such a shock to your system.
This is a routine that will greatly improve your race time but can also help you in training. So many runners warm up during their workouts. By the time they are at full exertion the workout is almost half over. If you consciously design a plan and stick to it, not only will it prevent injury but it will make you a faster, stronger runner.