Nathan Garner
-March 10, 2020-
My biggest training tip for any and all runners is to take your warm-up seriously! Whether your new to running or a seasoned vet your warm-up is essential.
I wanted to share my warm-up routine with you guys to hopefully help everyone crush their next race! I do this before every Spartan Race, road race, or even PR attempts of any distance.
1. Pace Yourself
I do a calm 10-15 minute jog at a very chill pace to wake my body up.
2. Static Stretching
Make sure you stretch out any tight areas or specific muscles that may give you issues miles into a race (for me it’s my hip flexors).
3. 100% Effort
I do a variety of dynamic stretches like walking high kicks, walking lunges, butt kicks, high knee skips, and sideways movements to activate every part of your legs. Give these movements 100% effort. You should be sweating at this point.
4. Strides
I run several strides. These are basically 100-yard dashes at 70-80% effort to really open up your stride and get your body ready for going fast!
5. Jog for a cool down
Lastly, I jog another 5 or so minutes to make sure my body is feeling great.
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Now I know this seems like a lot, but if you really want to get the most out of your body you need to make sure it’s ready. I like to remind myself that the longer the race the longer your warm-up should be. Give this a try before your next race and let me know how it goes!
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