For 5k
training and racing the reason for a warm up is to reduce injury and increase
performance. It does this by increasing an athlete’s body temperature, heart
rate, breathing rate, and the flow of blood and oxygen to the muscles. However
the warm up is also there to prepare the body for the movements and motions
that will be experienced during the session or race.
The
length of a warm up can vary depending on the type, length, or intensity of the
session, weather conditions, and the ability of the athlete. However as a basic rule it should be between 800m
and a mile, with enough intensity to make the athlete feel slightly warm.
When
completing a warm up the athlete should wear more clothes, removing them as
they heat up. At the end of the warm up an athlete should then run 2 or 3 sets
of 75m at race preparing them for the movements in the training session or race
ahead.
For
Races, Fartlek, Repetition, and Tempo runs Drills should also be added to the warm
up (These will be explained in a later post).
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