Pre-Race Warm-ups?

Question

I run the mile in indoor track. What should I do to prepare for my race
Hydrate within 30 min of the race?
Warm up jog?
Rest?
Meditate?
I really don't know, but I need to boost my race!

Answer 1

I never ran short distances like the mile, but first let's start with training. You should be doing speed work PLUS lots of upper body strength work in the gym. You should be doing some overdistance such as 2 miles at least twice a week. Having prepared properly, then you're ready for race day.

The shorter the race, the longer your warmup should be. But always be cautious - you NEVER want to have your best run during warmup.
I like to sip on water continuously, not just gulp lots at one time.
Start with easy stretch, then very short jogs/walks to warmup and loosen up. Then stretch some more. Finally, work up to some generous strides of 15-30 yards; no more than 2 or 3.

It's easy to interject your meditation during your warmup; visualizing the race in your mind. A must is to memorize your splits so you know where you are in relation to your plan.

Good Luck

Answer 2

The warm up for a race should be the same as your warm up for practice.
Run easy for 8 to 10 minutes, stretch, do some strides, finish at least 10 minutes before your race.
Relax.
If you meditate, visualize the race, and make sure you win and do well in your mind.
Drink a little water and go to the bathroom so you don't need to go just before the race.
If you have gone and think you need to go again it is just your nerves, so wait until a few minutes before the race and only go once.

The race is the easy part, the training is the hard part, relax.

Answer 3

HYDRATE. hahaha one of the most important things i can tell oyu. In indoor track teh air is very dry, so when you are running oyu will get dyhyrdated really fast. You should probably start warming up 40 minutes b4 yours race. Do about 10-15 minutes of jogging, 20 minutes of strecthing, then an active warm up (like sprints, high knees, butt kickers, side shuffles). You want to basically be sweating b4 you start racing, (not too sweaty... you should be warming up too hard, just enough to keep your body warm) not necissarily tired but lol "warmed up".
Hope this helped and good luck. Remain calm and dont get freaked out.

Answer 4

I would run a half a mile to a mile. You want to get to the start with a sweat running down your head. You could drink some water, but not too much. But rest some too. Then maybe listen to music to get pumped up. Hope this helps.

Answer 5

i really don't know the "right" way to warm up but usually i do a light , very light, jog about half the distance i'm about to race, a few (2-3) 100m strides, stretch thoroughly, more strides (4-5 100m) and i'm on my way... this usually works for me but i don't do a lot of road races, just cross country. whatever works for you, just do it.