In one of the previous articles, as well as in the video tutorial, I talked about how to properly warm up before running.
In today's article, I want to talk about how much time should elapse between warm-up and workout or competition. So that the body has time to rest, but does not have time to cool down.
Time between warm-up and start for short distances
When it comes to sprinting, namely distances from 30 meters to 400 meters, the time between warm-up and run should not be long. Since the distances are short, it is very important to keep the body as hot as possible.
Therefore, ideally, between the end of the warm-up, that is, between the last warm-up acceleration and your start, no more than 10 minutes should elapse. Especially when it comes to cold weather.
If suddenly you happen to be pushed back, or for some other reason warmed up ahead of time, then try to do a couple of accelerations 10 minutes before the race, after the end of the main warm-up. To activate the muscles. And do not take off the long form until the very start. To keep the muscles cool.
Time between warm-up and start for medium and long distances
For both medium and long distances, you can take the time of 10-15 minutes as a reference point. This is enough to have time to regain breathing after warm-up, and not have time to cool down. Warm-up for 15 minutes will remain sufficient so that you are in full readiness by the time of the start.
More articles that will interest you:
1. Running technique
2. How long should you run
3. When to Conduct Running Workouts
4. How to cool down after training
As with the sprint, don't take off your long uniform if it's cool outside. Until the start. Remove it 2-3 minutes before the starting whistle.
Before long distances, do not forget to carry out a more simplified warm-up, since the speed of amateurs at these distances is not high, and an active warm-up can only take away strength. Therefore, a slow run, a few stretching exercises. A couple of running and a couple of accelerations will be enough to warm up the body.
If there are only 15 minutes before the start.
If you have only 15 minutes before the start, and you could not warm up. Then you need to jog for 3-5 minutes at a slow pace. Then do leg stretching exercises. And some upper body warming up exercises. At the end, make one acceleration. At the same time, there should be 5 minutes between the end of such a warm-up and the start.
