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1. 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 systems., 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.
2. 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.