Jenny Blundell | Aus Olympian | 5 top tips to do before your race
Mobility | Drills
Covid Isn’t going to stop you run awesome this weekend in your 5km Time Trial so let’s make sure you are optimising these last few days!
5 top tips to do before your race (Mobility, Drills)The day prior to your race:
Adequate hydration! This is just as important as getting enough food for energy. Particularly if you are doing your race in the morning.
- Body Check: When you wake up in the morning go for a short 5 minute walk to wake the body up! Note where you might feel stiff or tight.
- After your breaky, a GENTLE foam roll or dynamic stretching (holding stretches for no longer than 3-5 seconds). We don’t want deep triggering or stretching- this is to loosen up and get some good blood flow to your joints and muscles.
- aim for major muscles like mid-back, lower back, muscles around your hips and knees, calves and the arch of your foot.
- When you get to your race location, prior to your warm up jog do a FEW active drills such as crab walks, hip bridges (lying on the ground), arm swings, heel raises (calf raises), walking lunges, high and low knee drills.
- After your warm up, do your drills with your race shoes. pre race drills over 20m. High Knees. Butt Kicks. Sideways skips. Small running steps into a build up run.
- A few last minute race pace strides. Between 50-60m. If you are running ona coarse with hills, try and do an easy stride up (or down) an incline. Extra warm up for your ankles.
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