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Title : How to heat properly for your career
link : How to heat properly for your career

How to heat properly for your career

In our blog post " How Warming improves the performance of Race ," gave 5 tips how you can use the positive effects of warming to his advantage. In today's article, we provide detailed routine warm-up for different race distances (5K, 10K, half marathon or marathon).

warming up properly
Adequate heating is divided into two parts. The general part consists of jogging (10-15 minutes) and dynamic stretching exercises. The specific part focuses on running ABC exercises like jumping, kicking butt and ankling. Accelerations are also useful before racing short or medium distance to help you prepare to shift gears. The idea is to start slowly and steadily increase his pace to reach a career submaximal (90% of its maximum stroke) speed. Just be sure not to overdo it: Your warm-up should leave feeling energized, not tired. If you push too hard, the performance of his career could suffer.

Our advice :. It is important to plan your heating to finish shortly before the race

Everything depends on the distance to start ...

Each race distance has its own warm-up routine. Let's start by looking at the warm-up routine for a 5k.
5K races start out quickly. Your body has to be prepared to perform at full capacity since the beginning. The high intensity of 5k means that a large heating is required. Start jogging at a leisurely pace for 10-15 minutes to get your heart rate and blood flow to the muscles. Once you've broken a sweat, you must perform some dynamic stretching exercises to loosen muscles and mobilize joints .

Dynamic stretching (3-5 times per side):

• lunge forward stand up with your feet hip width. Keep your head up and engage your core. Take a long step forward with your right foot and lower your front thigh until it is parallel with the ground. Your front knee should be directly over the right foot and knee should return (almost) touching the ground. Pushing through the foreleg back to the initial position and switch sides.

• onslaught side (position lateral) background: starts out in the same position as the lunge forward. With your hands on your hips or in front of you, step aside with the right foot. Push back with your hips and bend the right knee. Further down until the right thigh is parallel with the ground. Your feet should be facing forward at all times. Pushing through the right heel back to the starting position and switch sides.

• touch star: Stand with wider than shoulder width feet. , Keeping legs as straight as possible, reach across your body with your right hand and touch the toes of his left foot. Straighten back to the starting position and repeat on the right side.

• standing knee extension to heart: stand with feet hip-width. Raise your right knee, interlace your fingers below the knee and pull the knee toward the chest. Keep your core engaged and not lean back. Lower the right to the starting position and repeat on the left leg.

Following the general part of the warm-come some more specific exercises focused on improving coordination and mobilization before the race.

Running ABC exercises . Start exercising a slow jog and then perform specific movements of approx. 5 seconds. Repeat each exercise 2-3 times.

• Butt kicks: Bend the right knee and a kick in the right heel until it stops. As the right leg is coming down, bend the left knee and kick your left heel until it stops. Keep your back straight and your core engaged. Let your arms gently swaying to the sides.
• Salta: Jump right leg while the left leg is raised until it is parallel to the ground. Keep your center of gravity slightly forward and do not lean back. You can control the intensity of this activity by how high their increased knee.
• Ankling: Push from the toes and lift the heel. Take a small step, making sure to land on your toes. Your heel should just make contact with the ground before bouncing up. Keep your back straight and your core engaged. Let your arms gently swaying to the sides.

The final part of the heating phase is devoted to muscle activation. Accelerations are perfect for this, but try to keep them short. If too long ago, these high intensity bursts of speed can undermine their strength and leave feeling tired before a race.

Accelerations:
Start again from a slow and gradually increase the speed until reaching a career submaximal (90% of its maximum stroke) speed. A distance of 60 m should be enough. Make 3 or 4 accelerations with at least one minute active recovery (jogging) between accelerations.

Remember to keep warming up just minutes before the race - otherwise, the risk that your muscles cool run.

Each warming, no matter what the distance, should include running, stretching and dynamic exercises running ABC. Although it is primarily used for shorter runs, accelerations can also help half marathon and marathon runners warm up before a race. However, there are different opinions on this, so each broker must make their own mind about the usefulness of the above accelerations half marathons and marathons.

The following list the warm-up routine for a 5k with a 10K, half marathon and marathon compared in terms of time and intensity.

General Party (jogging and dynamic stretching exercises):

• 5K race: 15 - 20 min
• 10K race: 10 - 15 min
• Half Marathon: 10 min
• Marathon: 5 - 10 min

Specific PART (ABC exercises and accelerations that are executed):

• 5K race: 10 min / 3 to 4 x 60 m
• 10K race: 5 - 10 min / 2-3 x 60 m
• Half Marathon: 5 min / 1 to 2 x 60 m
• Marathon 5 min / 0 - 1 x 60 m

Our tip: If you break a sweat, you can be pretty sure that you warm up properly. However, always be sure to take the air temperature, humidity and the intensity of its heat into consideration.

What does your routine warm look like? We would like your opinion on the subject.

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