WHY WARM UP?
An efficient body is first and foremost a well-prepared body.
Knowing how to warm up means getting yourself in peak physical and mental condition for doing intensive exercise at a faster pace than jogging.
In terms of physiology, all of your body's functions should be gradually brought into play: the muscular, circulatory and nervous
, the runner should take their exercise calmly, with determination and concentration. The warm up is the perfect time to go over the upcoming training session programme: running time, recovery time, effort management.
HOW TO WARM UP
- Start by running for 20 to 25 minutes at a basic rate of endurance. The pace should be gentle and gradually increased. You should be able to hold a conversation. Your heart rate should be between 65 and 75% of your maximum rate (HRmax).
- Also do some active stretching. The main muscle groups should be stretched one by one (calves, hams, quads, back muscles, shoulders, neck...).
. 10 jumps on the spot with your toes pointed up after calf stretches
. 10 heel kicks (touching your bum) after quad stretches
. 10 high knees after stretching your hams and glutes
. 10 star jumps after stretching your abs
. 10 windmills after arm/ shoulder stretches
- The warm up should finish with three shuttle runs of about 100 metres, gradually increasing the speed (return at a jog).The last shuttle should be run at the same speed as the upcoming exercise.
KALENJI'S SIX POINTERS
ENJOY YOUR RUN!