I live in a cold weather state and suffered a hamstring injury while running the open 100m (the temp was around 35-40 degrees at the time of the race). I do not want that to happen again this year. Should I also use a cream to enhance keeping my muscles warmed up between races?
2007-03-09 02:37:30 · 6 answers · asked by Anonymous in Sports ➔ Running
5 to 10 minutes jogging - to increase body temperature
10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness
10 to 15 minutes general and event specific drills - preparation for the session or competition.
e.g.
general leg drills-3X10M each
Bum kicks with high knee
Skip with high knees
Jog with high knees
Skips for height
Side strides
Single leg hop with high knee
Walking on toes
Walking on heels
after general drills-
4 to 8 easy run outs over 30 to 60 metres - focus on correct running technique (Tall, Relaxed, Smooth and Drive)
After easy runs
Technique drills -
3 X 20M Rolling starts from Start line
3 X 10M starts out of blocks
Make sure to keep coverups on until called to the line("Runners to your marks")
2007-03-09 08:18:58 · answer #1 · answered by moglie 6 · 1⤊ 0⤋
Yes! Always warm up before doing any strenuous or sports related activities. I am a Physical Fitness Specialist and I see so many injuries every week that could have been avoided had the person warmed up and stretched properly. A muscle is very much like a rubber band. They stretch and contract in much the same manner. Think about putting a rubber band in the freezer then trying to stretch it. It will break! Same thing with your muscles. You need to warm the muscles up so that they have enough blood flow to properly stretch and contract. Topical creams will work in conjunction with, but not in place of warming up. Warm up first. Running in place, Elliptical, ETC. anything low impact that will get your heart rate elevated for a good 10-15 min. Then stretch. After a good 10-15 min warm up stretch. ensure you tailor your stretches to cover all your muscles not just legs or core. Finally Sprint!
2007-03-09 02:54:17 · answer #2 · answered by Manny B 1 · 0⤊ 0⤋
The best warm up is to get up to race pace. Begin with a simple jog that becomes a series of well known 20 -30 yd. sprint drills. High knees, butt kicks, high knee and extends, drum majors and then run with long strides. For the first series of these go easy and then gradually increase the speed, force and range of motion of the drills. Finally, transform the drills into a sprint at about 80%. Gradually increase each run until you reach about 95%. You are now ready to test at 100% and after your breathing recovers you should be ready for the race. As for running in the cold, begin with a lot of clothes and as you get warmer shed off the layers and put them on again when you finish your warm up. For any more help see sullivanspeed.com
2007-03-09 03:44:14 · answer #3 · answered by sullivanspeed 1 · 1⤊ 0⤋
Sprinting Warm Up
2016-12-18 16:38:38 · answer #4 · answered by ? 4 · 0⤊ 0⤋
Bound in one place with both legs (jumping up and trying to hit your knees against your chest). Stay loose, very important not to tighten up and stay loose in cold weather.
2007-03-09 02:57:21 · answer #5 · answered by cold runner 5 · 0⤊ 1⤋
A smoke & a JD. That'll warm you up.
2007-03-09 02:40:32 · answer #6 · answered by Sally 3 · 0⤊ 1⤋