how fast do you go in a warm up before a comp

The Forums Ask Us.
1

hi,
i have a couple questions

  1. in your comp warm up, do you still time your runs and should you be going for it 100% or just trying to keep things at 95%

  2. in training and comps when i put my spike’s on i do 2x50m strides 2x30 standing and 4X30 blocks, then i procide with the session so for eg if it was a special end then i would do the 2X200m, now my question is mainly directed at the sample 10 day taper where it says 4X30 on the last day, do i still do the 2X50 and 2X30 in spikes before i get to the 4X30??

thanks, hope that all makes sense

2

I have the same matters than you man.
Whe you talk about the competition warm up , Are you talking about the training session on day 2 before comp.? or are you talking about the warm up inmediatelly previous to the race?

Anyway I think that you should maintain the 2x50m strides and the 2x30 relaxed starts

I know my help is not so big but that´s what I´m doing :slight_smile:

3

Don’t run faster than 95% in the 10 days during the taper. As for starts it is pretty hard to start slowly! So i’d advise setting up a cone at about 15m and doing 100% to there and then shutting it down.

4

hi, i was mainly talking about the 2 days before the comp.
usually on my comp day i will do 1-2X50m 1-2X30 standing start 2-4X30 block start

5

hey TC,
and what about on race day, do you keep the warm up at 95% or really go for it 100%

thanks

6

I’d go with what works for you. Personnally my first warmup of the day is where I’ll do things full out because I usually need to run a few things hard before I can get up to speed. Other races I’d warm up around 80-90% but nothing more then that. That’s why athletes who have the ability will coast through the prelims to get to the finals, so they don’t burn themselves out.

7

ok,
and do people time their runs in their race warm up??

8

on comp day make sure you are warm.the idea of the warm-up is to elevate temp.start of everrything gentle…stretching,jogging,striding etc.as you get warmer increase so by doing this you are preparing yourself!!!

before the race you will do some runs/starts @95 but judge yourself.you will know when you are ready and prepared for the race.listen to your body

9

No, your warmup is supposed to get you ready for your race, it’s not a workout that you try to aim for fast times in.

10

ok thanks for all the help.

so what ive learnt and please correct me if im wrong.

still do the 2X50 and 2X30 before the 4X30 2days before the comp.

dont time runs in race warmup, but keep relaxed and try and stay at 95% till the actual race.

11

alot depends also on your event and the individual you will soon find what suits you best and then stick with it, for a 400m race, rhythm is all important in the warm up and days leading into the race…

and if it is a 400m that you do, do you really want to be doing block starts in the week of a race???

12

i do 100m and not 400m

13

what do you currently do in last 2 days prior to meet and in comp warm up?