1. Keep on Track
All track athletes should warm up before competing. No matter how fast, how well conditioned, how superior to your competition you may be, competing at max intensity without warming up greatly increases your chance of injury. External factors such as the length of the race, the weather conditions and your normal warm-up routine for high-intensity practices all should play a part in determining the warm-up length that is best for you. Breaking a light sweat is usually a good indication that you have completed a proper amount of warm-up activity.
2. The Home Stretch
Do warm-up stretches prior to track drills to loosen running muscles so they are ready to perform at a high intensity. Allow enough time to complete your usual stretch routine without cutting short or eliminating any stretches. There are a large number of wide and varied stretches, but your main concern should be to stretch all the leg muscles. Also stretch the back, core and arm muscles used in running.
3. Emphasize Proper Form
Complete warm-up drills after your stretching routine to help maintain correct form during the race. Warm-up drills over-exaggerate aspects of proper running form so it feels natural during the race. Many runners warm up with maximums. Maximums involve running in perfect form at 50 percent, then gradually increasing to full speed for very short distances. Jump skips also stress proper form. Skip on one foot while driving the other knee up to achieve as much height as possible.
4. Strive for a Good Stride
Having a long, powerful stride is the key to faster running. Warm-up drills such as striders and knee highs work to lengthen and quicken your stride. Perform both drills while running a distance of 20 yards. During striders, extend the leg out in front of you as far as possible before stepping down. Take quick steps while doing high knees and lift the knee as much as possible. Finish with backward extensions while running backwards to work quads.
5. Perfect Timing
Resting after warming up is the most common mistake new runners make because they are worried about being too tired for the race. However, standing around for too long negates the benefit of the warm-up. Complete your warm-up approximately 10 minutes before the race begins. If 10 minutes isn't possible, it's better to end the warm-up closer to the beginning of the race instead of allowing a long rest period.
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