Warming Up Before the Start

Question:

Julia

Julia

Instagram: @murrstein

Good afternoon.

I'd like to know should I do a warm-up before the start of competition and which exercises should be done?

Is it worth training a day before a competition or having a rest day?

Answer:

Кульков Олег Сергеевич

Kulkov Oleg

Master of Sports of International class in track and field athletics, winner of the Zurich marathon, participant of the Beijing 2008 Summer Olympics, multiple European Cup and Russian championships medalist, coach of the school “I Love Running”

Good afternoon.

Of course, a warm-up before running is needed!  

You don't mention how many kilometers you are going to run but I can say the shorter distance the better warm-up you should do. If we say about a marathon distance it is worth starting with a pre-run warmup of joints doing knee and foot circling and squat. Then, do a light run (10-15 minutes) until the sweating starts. There is no need to run a lot because we're gonna need a glycogen during a marathon running. The next exercise is a ligth stretching and running-specific exercises with accelerations (100 meters sections).

You can do a light warmup a day before the start of competition and it's desirable to do it at time coincided with the start time in the next day. I ususally did so. But there is an another approach when a rest day before the race is recommended. Both approaches are acceptable you just need to choose what's better for you.

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