Pre-Race Warm-Up Drills and Stretches

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Did our fit test get you thinking about what you can do to improve your flexibility? I know this is definitely an area where I need to improve.

Here are a few warm ups drills and stretches you can do pre-race to freshen up your legs and get them ready to run that fast race pace. It is also smart to add these to any run, try them once or twice a week as you train. This is another thing I need to implement into my training, warming up properly before race as well as my training runs.

What to Do 45-55 Minutes Pre-Race

Jog slowly for about 15 minutes and then perform these active isolated stretches in the following order.

Hamstring Stretch

Lie faceup on ground with left knee bent and left foot flat, right leg extended. Loop yoga strap or towel around sole of right foot and hold one end of strap in each hand. (If you're empty-handed on race day, simply grasp back of right thigh.) Keeping resistance in strap, gently lift leg as high as you can. Once you reach top of stretch, increase tension on strap slightly and pull leg a little bit higher; lower. Do 10 reps without pausing; switch sides, repeat.

  

Calf Stretch

 

Sit on ground with legs together and extended in front of you, back tall. Loop yoga strap or towel around sole of left foot and hold one end of strap in each hand. (No strap? Do the stretch without one; simply flex left foot.) Keeping resistance in strap, flex left foot and gently pull toes toward you; release. Do 10 reps without pausing; switch sides and repeat.

Quad Stretch

Lie on left side on ground with hips stacked, right knee bent so foot is behind you and left arm extended under head. Reach right hand behind you to grasp right shin, ankle, or forefoot and gently pull right foot toward butt as far as possible; bring right knee forward to start position. Do 10 reps without pausing; switch sides and repeat.

What to Do 10 Minutes Pre-Race

Do Andrew Kastor's warm-up drills.

Deena's Skip

 

 Before

 

After

 

Start with feet together, arms by sides. Shuffle to right with right leg so that legs are wider than shoulder-width apart as you swing both arms loosely out to sides to just above shoulder level.

 B Skip

  

Start with feet together, arms bent by sides. Hop straight up, lifting left knee toward chest, then extend left leg in front of you to stride forward and land with left foot directly under hips. Alternate legs for 30 seconds. (Be like Olympic marathoner Ryan Hall and do it to the rhythm of "New York, New York.")

Butt Kicks

 

Just as the name indicates, jog while kicking heels up toward your derriere. Continue for 30 seconds, starting slow and finishing fast.

Run Backwards  

 

Run Backwards

Literally. Bring left heel up toward butt, then extend leg behind you and lower foot; switch legs and repeat, swinging arms. Continue for 30 seconds.

What to Do 5 Minutes Pre-Race

Strides

Do four to six 30-second strides: bursts in which you gradually accelerate to a near sprint. Then lose the jitters and enjoy the ride!

 No other time than the present than to implement these drills and stretches, because race season is upon us! 

What are your favorite drills and stretches? 

What do you do to warm up before a race? Do you have a routine? 

What races are you signed up for?