No matter how fast you run the half marathon, you need to warm up your body before the start. Depending on the temperature and your pace, the warm-up will be more or less intense. But it must be so that the body starts running fully from the first meters of the distance.
The warm-up is carried out in three stages.
First stage. Slow running.
Slow running is needed in order to warm up the body, to make the heart more actively drive blood through the body. If you neglect this stage, then at the second stage, where it will be necessary to perform stretching exercises, you can even get injured, since the muscles will not be sufficiently warmed up, and, accordingly, elastic.
Better to run for 10-15 minutes. The pace should be just slow, not stressing. And it doesn't matter if you are going to run for 2 hours or 1.20. All the same, you must run slowly and calmly. In general, you can warm up with people of completely different backgrounds.
It is a big mistake when an athlete, feeling the strength in himself, begins to run at a fast pace during the warm-up. It looks scary, of course. How will he run in a competition if he warms up like that. But in reality it turns out to be just a lack of understanding of the processes and a waste of energy that will be useful at a distance.
Even very strong athletes warm up very slowly and calmly. Yes, maybe the master of sports will run a little faster during the warm-up than a person who is going to run for 2 hours. But this difference in pace will not be significant.
Slow running should be started 40-50 minutes before the start. This way, when you finish your slow run, there are 30-35 minutes left before the start of the run.
Second phase. Exercises to stretch the legs and warm up the body.
At this stage, you need to make your muscles more elastic so that they work as efficiently as possible at a distance.
Start with your legs. So you will not forget about any of the muscles, and also do not allow the fact that while you stretch your neck, arms or body, your legs will already cool.
Below is a list of exercises that should be performed in the warm-up complex. Perform each exercise dynamically, 3-5 repetitions. Dynamically, that is, constantly in motion. You don't have to pull your legs just by bending over and locking yourself in that position. It should be the other way around - do several bends, contracting and relaxing the muscles.
So, here are these exercises:
1. Tilts, reaching with hands to the floor.
We stand up straight. Feet shoulder width apart. We bend to the floor, trying to sink as low as possible. Do not bend your knees. Make 4-5 of these slopes. We perform in a calm rhythm.
2. Bends to the leg extended forward
We get up straight. We put one leg forward. And we put the other one behind it at a distance of 1-2x feet, turning the foot perpendicular to the first. We make 4-5 bends to the leg, which is in front. Then we change the legs. We also do the exercise slowly.
3. Straight twine. On each leg
We make a straight lunge with one leg. We fix ourselves in this position and perform springy movements with the body down. It is important here. So that the body is not tilted forward. It should be either level or slightly laid back. You can perform this exercise from a railing or parapet. We do 4-5 springy movements for each leg.
4. Rotation of the foot
Standing straight, put one foot on your toes. And we begin to make a rotational movement with the foot around the toe. Perform 3-4 full rotations in one direction and the other. And do the same with the other leg.
5. Rotation of the knees.
We get up straight. We put our hands on our knees and begin to rotate our knees. First, simultaneously in one direction, 2-3 turns. Then the other way. Then inward, then outward.
6. Rotation by the pelvis
We get up straight. Hands on the belt. And we begin to make rotational movements with the pelvis. In this case, the body must remain in place. Make 3-4 turns in each direction
7. Torso bends
We get up straight. We perform torso tilts forward-backward-left-right. We draw 4 such "crosses".
8. Hand rotation
We make rotational movements with straightened arms simultaneously forward and backward. 4-5 spins.
9. Head bends
We knead the neck. Perform head bends forward-backward-left-right. Make 3 such "crosses".
These nine exercises are enough to energize your body. Don't think that if you do more exercises, the result will change. The main purpose of stretching is to activate all major muscles. These exercises cope with this function.
Usually this warm-up phase takes no more than 5-7 minutes. And so you have about 25-30 minutes before the start.
Stage three. Special running exercises and accelerations
The third stage is the final one in your warm-up. Its main task is to set in motion everything that you stretched a few minutes ago.
For both experienced and novice runners, I advise you not to overdo your running exercises. 3-4 cross-country runners for 20-30 meters and 1-2 accelerations to half strength also at a distance of 20-30 meters, this will be the best option.
Let's take a closer look
Choose a small, flat area, 20-30 meters long, where you will do the exercises.
Start with the "light bounce" exercise
After completing, return to the starting point on foot.
The next exercise is "high thigh lift."
Don't do it too actively. Do it calmly, without straining. Rest also back on foot.
The third exercise is running on straight legs.
The fourth exercise - Shin overlap
After completing 3-4 exercises, do two runs in the same segment on which you performed special running exercises.
It is not necessary to lay out all the forces on these accelerations. Run them halfway. You should feel the pace, but you shouldn't overextend your muscles. This is usually a pace just above your planned half marathon pace.
This is where your warm-up ends. After you complete the accelerations, you have about 15-20 minutes left before the start. And slowly you can already mentally prepare for the race. Take off your long uniform, go to the toilet, or move to the starting line.
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