{"id":419,"date":"2019-10-26T07:48:31","date_gmt":"2019-10-26T06:48:31","guid":{"rendered":"https:\/\/fitnessworldexplorer.com\/?p=419"},"modified":"2022-04-29T14:20:32","modified_gmt":"2022-04-29T13:20:32","slug":"marathon-warm-up-advice","status":"publish","type":"post","link":"https:\/\/fitnessworldexplorer.com\/marathon-warm-up-advice\/","title":{"rendered":"Marathon Warm Up Advice"},"content":{"rendered":"

Marathon Warm Up Advice<\/h1>\n

Written by Lee Murrin<\/p>\n<\/div><\/section>\n

A Marathon is one of the biggest physical tests you can give yourself.
\nWhen thinking about the challenge of finishing, obviously you want to conserve as much energy as possible for the big 26.2 miles, but dedicating just a little time warming up is vital for a great race and injury prevention.<\/p>\n

Many runners may still think that running and increasing your speed as the race goes on is the best warm-up strategy, but take yourself through these moves and you will feel a big difference right from the start.<\/p>\n

All the exercises below are easy to do with your own body weight, in less than 10 minutes.
\nThe result will be a more comfortable running experience, fewer injuries and greater performance, really maximising all the miles of training.
\nIt may even leave you with a new PB, running through the wall rather than struggling on those last few miles.<\/p>\n<\/div><\/section>\n

Pre – race day<\/strong><\/h2>\n

The real preparation starts before race day.
\nWhat you do in the lead up to the race is key, you must consistently do pre\/post run mobility and flexibility, add in recovery runs and contrasting activity to avoid repetitive wear and tear.<\/p>\n

Foam rolling and the occasional sports massage will help massively with your
\nregeneration and recovery between runs and gym work.<\/p>\n

If you don\u2019t include these already, I highly recommend you start adding this into the training routine.<\/p>\n

If you haven\u2019t and you\u2019re reading this on race day, don\u2019t worry my tips will still be very useful.<\/p>\n<\/div><\/section>\n

The day of the big race<\/strong><\/h3>\n

There are many methods for the marathon warm up, some runners are very particular about the routine they do before a race.
\nHere are a few of my favourites that have made a difference for me and clients I have worked with.<\/p>\n<\/div><\/section>\n

Foot release<\/strong>
\nYou may have heard the term self – myofascial release (SMR).
\nUsing your own body weight to roll on a foam roll or ball you can self-create the massage effect, massaging away restrictions impacting normal soft-tissue movement.
\nIn the hotel or at home add the foot release into the race day preparation.<\/p>\n

Neglected by many experienced runners, yet a hugely beneficial pre-run movement it\u2019s a release of the plantar fascia tissue on the sole of the foot which in turn releases fascia and muscle through the knee and into the hips and lower back.<\/p>\n

\"\"

Roll a hard trigger point, hockey, or golf ball along the sole of your foot.
2 minutes each foot<\/p><\/div>\n<\/div><\/section>\n

Walk<\/strong>
\nStart with a brisk walk to the course or around the start area, opening out your stride, warming the legs and focussing the mind on the challenge.<\/p>\n<\/div><\/section>\n

Mobilise<\/strong>
\nI could have chosen many dynamic mobility warm-up exercises, but I have chosen these considering you may not have much space.<\/p>\n

Find yourself an area near the start and power through them.<\/p>\n<\/div><\/section>\n

Ankle Circles<\/strong> – those ankles are in for a pounding so get the fluid moving in the joints and loosen them up, don\u2019t worry about set reps just make plenty of circles with the ankle in both directions, seated or standing.
\nThis can also save you injury if you land on a discarded water bottle during the race, it may sound silly but twisted ankles from this are very common, be careful where you step.<\/p>\n<\/div><\/section>\n

Get Dynamic<\/strong>
\nDynamic stretching involves a controlled, swinging motion or replicating movements you are about to do in your sport or training.
\nThe moves will take a body part, joint and muscle past its usual range of movement preparing you for the physical exertion ahead.
\nThe force of the movement or swing is gradually increased, keeping control.<\/p>\n

Many runners will be taking themselves through static stretches which is fine, short isolated static stretches can also be very helpful for loosening before you start, find what works for you.<\/p>\n

Keep the goal of the warm-up clear; it is to help you improve running performance and reduce the risk of injury during the long distance race. It is not the time to develop flexibility.<\/p>\n

It\u2019s not just the legs that need preparation, the hips and spine bear a massive load as you are gliding along at 5:30-mile pace.
\nThe additional bodyweight and force going through the skeleton is huge, give your spine a little love and attention pre and post race with these moves.<\/p>\n<\/div><\/section>\n\n