Personal Best 101: Tips to your fastest 5k #1 – The Warm Up

PersonalBest101_5KThe 5km Time Trial is a classic weekly event on every running clubs schedule. Both back of the packers and racing snakes love to use these to get in a good quality workout and to test their progress when preparing for longer events.

Fast and slow alike love to crack a personal best over the 5km time trial, so over the next 6 weeks I will be offering weekly tips to help you do just that:

Tip #1 – The Warm Up

To run a fast time trial your body needs to be ready to run hard from the word go. In order to do that, it is important to prepare your body for the hard running to come with a good warm up.

The pre-run warmup does more than just warm your body enough so that you are able to brave removing your tracksuit.

It also:

  • Increases blood flow to the muscles enhancing the delivery of oxygen and nutrients.
  • Stimulates the energy-releasing reactions used during running and makes the muscles suppler.
  • Prepares your muscles, joints and tendons for greater range of motion.
  • Raises your heart rate, preparing your heart for the increase in exertion.
  • Focuses your mind for the upcoming hard effort.
  • Primes your nerve-to-muscle pathways to be ready for running.

How to do a warmup:

Allow at least 15 minutes for your warm up. The fitter you are and faster you plan to run, the longer the warm up you will require. Plan to finish your warm up just before the start of the 5km, otherwise you will cool down again and lose a lot of the benefit of the warm up.

Start with very light jogging and gradually increase the effort every minute so that in the last 3 minutes you are running only slightly slower than your planned 5km time trial effort. This run will be 10-15 minutes long depending on your fitness level.

legswingsFollow the jog with a few dynamic stretches for example: leg swings, arm swings, walking lunges, bum flicks.

If you are a very serious racing snake then finish off with 4 x 100m acceleration runs.


“Before anything else, preparation is the key to success.” ~ Alexander Graham Bell

Go smash that PB now!

Coach Kathleen

RUN.LAUGH.LIVE

About Coach Kathleen

Coaching since 2004, I have coached both young and old athletes from those achieving provincial and national medals in track, biathlon and cross country to runners running their first ever half marathon or marathon. I am a specialist in youth coaching and my coaching philosophy is to not only help each athlete achieve their best with their athletic talent but to guide each athlete in developing character and transforming their lives beyond the track. As an athlete I have competed at high levels across all the running disciplines, track, road, cross country and trail running as well as internationally in triathlon. I have a personal best of 2 hours 45 min for the marathon and have twice been part of the winning ladies team in the AfricanX trail race. Qualifications IAAF Athletics Lecturer Level II Distance Running Coach SAQ Fundamental Movement Certificate ACE Certified Personal Traininer Personal Running Performances
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