Warm-up is a very important part of a successful competition. Improper warm-up or lack of it will prevent you from showing your maximum in running at one distance or another.
There is a general warm-up system that should be applied before any tempo or interval workout. But such a system may not be suitable for novice runners before a half marathon or marathon run, because it can take too much energy.
Therefore, for those who run half marathons and marathons at an average pace slower than 4-4.30 minutes per kilometer, it makes sense to use a simplified warm-up system. Due to the not very high pace at the distance, the shortened warm-up is enough to prevent the occurrence of injuries and warm up the body to the required level.
In general, such a warm-up contains all the same three stages - a slow run, stretching and SBU. However, stretching exercises should be performed less and only in dynamics, slow jogging in the region of 7-10 minutes, and special running exercises can be omitted at all, or performed in a simplified form. Instead of the SBU, you need to make a couple of accelerations.
You will learn more about how to warm up before the marathon and half marathon, what exercises and how to do during this warm-up, from the video lesson: “Warming up before the half marathon and marathon.
Happy viewing!
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