Distance Warm-up Progression

NOTE: These warm-up exercises should be done before EVERY race.  If you run more than one race, you may abbreviate the routine if you do not have time to accomplish the entire thing before the next race.  If you have completely cooled down after your first race, it is best to complete the entire warm-up again for the second one.

Perform rope stretches BEFORE beginning warm-up routine.

Plan bathroom trips before warm-ups as best you can!

Begin warm-up an estimated 45 minutes before race time.

Run 10 minutes w/ 1 minute FAST at the end

Skipping Drills

Arm Swings

Arm Circles (F/R)

Big Hugs

Punches

Windmills (both directions)

Side Slides

Low Carioca

High Knee Carioca

High Knees

Butt Kicks

Ground Drills (done 5x with each leg)

Clams

Fire Hydrants

Hip Circles (F/R)

Donkey Kicks

Donkey Whips

Iron Cross

Scorpion’s Tail

Hamstrings

Hurdle Seat Rollovers

Leg Swings (F/R/Lateral)

Put on your spikes/racing shoes

Do 2-4x100m hard strides

Report for your event/last minute bathroom trips (if necessary, but try to avoid)

The order of the above three can be adjusted depending on when you need to report for your event.

If you have any extra time, repeat some of the skipping as well as any of the ground drills that seem particularly helpful.  You may also need to do an extra stride or two depending on how long you have.