WARM-UPS
Warming up before a race gets your body AND mind ready to race. The goal is to be energized by the warm-up without any fatigue.
Total Time ~ 45 minutes
AFTER THE RACE
Warming up before a race gets your body AND mind ready to race. The goal is to be energized by the warm-up without any fatigue.
Total Time ~ 45 minutes
- 10 minutes easy running
- Last chance for a bathroom break
- Dynamics
- Put on spikes
- 10 minutes before the start head to the line.
- Strides
- 1 faster stride- 80m
- 2-3 strides @3k pace
- Get in the zone! Nervous? That’s ok. It’s all about how your frame it in your mind. Nerves can be a good thing, it is your mind getting your body ready for the challenge. Embrace the nerves, they get you going!
- Run your best!
AFTER THE RACE
- Wait at the finish line for all of your teammates that raced with you.
- Cheer and congratulate your teammates as they finish.
- Walk back to the team camp as a group.
- Change shoes, hydrate, etc
- Cooldown as a group- 10-15 minutes easy jog as a group. If another race is going, cheer while you run!
- Refuel- 4:1 carb:protein ratio is best
- Stretch/foam roll