Warm up before running: 4 pre-race techniques

If you want to perform to the best of your ability right from the start of a race, it's vital that your pre-race warm up is right. Personal trainer Matt Roberts gave his pre-race preparation advice to Tamzin Outhwaite, who is training to run five miles for the first time in preparation for the Olympic Park Run 31^st March 2012.

If you start racing cold, then you're body is going to take time to get into its optimum running mode, you'll be inflexible and stiff, and your body will inhibit your natural stride.

"Warm up correctly and you'll start the race without limitations," says Matt. "There are not only physiological benefits but psychological ones too; in your head, you know you're ready."

Warming up for a race is not a time-consuming exercise and shouldn't take more than five minutes, so make sure to use these four techniques to get race-ready, followed by a slow run for a couple of minutes. Even if you're just preparing for a training run, you should still make time to go through this checklist.

 

 

1 - Hamstring Stretch & Hip Mobiliser

• Stand upright, sideways on to a wall
• Keep your weight on the leg furthest from the wall, and balance with your hand closest to the wall
• Swing your non-standing leg backwards and forwards 15 times
• Repeat for other leg

 

 

 

 

 

 

2 - Hip Adductor Mobilisation, Gluteal and Iliotibial Band (ITB)

• Place both hands on wall and lean slightly forward
• Swing right leg to the left, across your body, pointing your toes in the air as they reach the furthest point of motion
• Swing the leg back across your body and as far to the right as is comfortable, again pointing toes upwards as they reach the highest point.
• Repeat 15 times (one movement from left to right equals one repetition) and do the same on the other leg

 

 

3 - Knee lift and Hip Rotation

• Stand on one leg, supporting yourself on a wall or friend if necessary.
• Raise your non-standing knee directly upwards to hip height.
• Keeping your knee at hip height, move outwards as far as comfortable then slowly lower to the ground
• Repeat 15 times, then do the same with your other leg

 

4 -  Iliotibial Band and Obliques stretch

• Stand with your legs crossed with the feet close together. Start with the left leg behind the right.
• Raise your right arm so it is pointing straight up.
• Gently stretch to the left, without leaning forwards or backwards. Hold for 20 seconds
• Repeat, starting with right leg behind, raising left arm and stretching to the right.

FEEL INSPIRED?

Tamzin Outhwaite is training for The National Lottery Olympic Park Run on March 31. The National Lottery is contributing up to £2.2billion towards the venues and infrastructure of London 2012 as well as supporting around 1200 elite athletes to benefit from world class coaching and support. To find out more visit: www.nationallotteryrun.com

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