You need to warm-up more than you usually do when engaging in more physically and psychologically demanding sporting activities.  Such special additional warm-up exercises are generally individual. They depend on how long the race is or how demanding the training is, but even more on the current fitness and state of the nervous system of the runner.

Nerve-muscle connection

This special warm-up is important before races or interval trainings because it will equally help the nervous system, as well as psychological activities.

Warming up neural pathways, refreshing synapses between nerves and the muscles, training the runner for the race or training when the partial race distance is run is undertaken with the right running technique.

After the warm-up exercises, runners usually run 6-10 short, 60-100 metre fast sprints without making an effort and walking or jogging around 60 metres in between each sprint. These sprints may also gradually increase in speed, i.e., the sprinter gradually increases his/her speed in the first section for about 30 metres, sprints at the same speed in the middle section and gradually lets out in the final section. These sprints should be run at a pace that almost feels comfortable and never by making an excruciating effort. Better runners need to do several special warm-ups than weaker ones.

Sport cream

Various warm-creams that help speed up blood flow in the capillaries may be a part of the individual warm-up. This may make warm-up sessions more perfect especially in cool or cold weather; however, the cream never replaces warm-ups, it only complements these exercises.

Stretching

A special form of physical exercise called stretching became particularly popular among runners in the seventies, which involves the maximum stretching a muscle or tendon. This flexing exercise also increases stretching in time when doing these exercises, i.e., the runner keeps flexing for 15-60 seconds without making any effort or feeling pain, just feeling the pleasant stretching sensation. Stretching is generally performed for 10-30 seconds before running and for 20-40 seconds after running; however, the duration of stretching depends on the given exercise, as well as the individual doing it.

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As a special flexing exercise, stretching also loosens muscles, increases movement options (the leg flexes at a high amplitude, etc.), better coordinates movements, reduces the risk of injury, helps muscles endure exercises and raise awareness of the "body sense", hence contributing to the good mood of the individual.

Stretching must be performed with slow, calm movements and the little strain, pull that can be felt needs to be held for number of seconds recommended. It's worthwhile reducing the intensity and duration of stretching exercises if the muscle is highly strained or in pain. The type and spectrum of exercises may be gradually increased after.

After letting go, the muscle completely relaxes within 10-20 seconds, after which flexing may begin again. The number of repeated exercises may be gradually increased to a maximum 5-8. It is enough for beginners to do stretching exercises twice a week after training.

Stretching exercises are done at the end of the warm-up session before running and the main part of the training session. Stretching is more important at the end of the training than during warm-up. Stretching exercises should be done for the number of seconds recommended, which may be gradually increased, but should not be longer than 10-12 minutes. The exercises must be done on both sides or separately on both limbs.

Exercises before running

If there aren't any other instructions, one stretching exercise should be 15 seconds, repeated 1-3 times by doing the exercise that can be done on both legs on two legs and resting for 15 seconds between the exercises.

(For further details: futanet.hu)

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By: Sarolta Monspart