I have to run 10k today, how can i warm up for it? Any tips?

Question

I have to run 10k today, how can i warm up for it? Any tips?

Answer 1

i'd say

jog about 400 meters, then stretch out real good

after you stretch you can do some high knees, buttkickers, stuff like that to loosen you up even more

then jog a nice easy mile end about 15 minutes before your race  and just keep jumping around and staying loose till you start

Answer 2

First, let me recommend not doing static stretching prior to racing.  Many people do the following:  jog some distance and then go through a routine of stretches.  For a moment, let's think about what you are doing.  You are getting the heart rate up during the jog (that is good), then you are stretching your muscles.  Stretching your muscles helps to relax them.  That does not seem so bad.  Then you are going to ask your muscles to perform actively.  Exercising after relaxing your muscles can lead to injury, but it can also make you perform at less than 100%.

You should do an active dynamic warmup.  Start slow, then you can do movements that warm up the muscles but also encourage stretching at the same time.  Here is an example:

Jog/skip/etc for 30m forwards and backwards

Arm Hugs - alternating which hand on top - 5x each

Trunk Circles - Bend forward, to one side, back and other side (5x)

Standing Trunk Twist 5x

Squats - 5x

Lunge in place 5each leg

Heel Toe Raise (8e)

1/2 Speed build up 30-50yds

Knee Hugs 10-15yds

Quad Stretch 10-15 yards

Straight Leg March 10-15 yds

Leg cradle walking 10-15yds

3/4 speed build up

Supine Leg Swing

Rocker to Inside Hurdler Stretch

This will give you a general idea of what you should be doing.  Try to focus on moving the parts of the body you want to and minimizing excess movement.  For example Knee Hug Walking.  Stand straight, bring the knee up and then hug towards the chest.  Don't bend your spine in order to reach down and pull the knee up.

Good Luck!

Answer 3

About 45 minutes before the race starts, get in a good 10 minute jog. Walk around, stretch, and do some high knees and things of that sort for about a half hour after your jog. Then, at about 10 minutes before the race do some sprints to get your heart rate up. Also, make sure after the race you jog a good cool down. One thing to remember is to not run too much before the race. I once did and was so tired I almost fell asleep at the start line. Good Luck!

Answer 4

I'm a college runner, and after 10 years of doing the sport, I've found that the best way to warm up is by doing the following: an easy jog (and I do mean easy) for 8 minutes. After 8 minutes, do a 2-3 minute "pick-up" at about 80-85% of your race pace, no faster. Then finish with 5-6 minutes of your normal training pace. Obviously if you aren't ready for 15 minutes of running with a 10k after, modify this a tad. The pick-up will allow your legs to prepare a little for what you are about to go through so its not such a shock when you start racing fast during the race. Do this about 45-50 minutes prior to the start.

After this, spend some time walking around a little, keeping your legs loose. High-knees and butt-kick drills will help, too, but if you aren't familiar with these, its not wise to do start them the day of a race. Some *light* stretching may help as well. Make sure your arms are loose, too. They are often overlooked, but equally important. Arm swings and stretches will loosen them up. Try and get the neck and shoulders relaxed. You don't want to be tight in those areas during a race because they will only make your fatigue seem worse than it may be.

Good luck in the race!

P.S. Hope you're drinking tons of water today. It's summer and hydration should never be overlooked.

Answer 5

jog for about 5 min about a hour before you want to be on the line and stretch a lot. Then, jog for about 10 minutes about 30-25 minutes before you want to be on the line and do some last minute stretches and loosen any tightness in your legs.

Answer 6

Ok if it's a 10k, maybe jog 3 quarters of a mile or a mile. Stretch well.