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From Fellrnr.com, Running tips
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[[File:Warmup.jpg|none|thumb|500px|A graph of [[VO2 Kinetics|V̇O<sub>2</sub> Kinetics]] when going from rest to high intensity exercise.]]
=Warmup activities=
There are various activities you can incorporate into your warmup routine. The order listed is the approximate order of execution, with incrementally faster running as the key component.
* '''[[Massage]]'''. Some gentle [[Massage]], such as [[The Stick]], can help passively warmup the muscles, as well is detecting any potential problems before the workout begins. The psychological benefits of this gentle [[Massage]] should not be underestimated, especially before an important race.
* '''Air squats'''. If you need to warmup where there is limited room, such as at the start of a crowded race, or indoors on a cold day, then air squats can be quite effective. To perform air squats (Google for a video):
** Return to the upright position slowly.
** Repeat a few times until you start to feel warmed up. Anywhere from 5 to 20 repetitions is probably appropriate.
* '''Walking'''. You can use walking is as a more gentle gentler introduction to your workout. Walking for a couple of hundred yards/meters can ease the transition from resting to running.* '''Slow Incrementally faster running'''. The initial running should be at a fairly gentle pace and build up gradually. How long can you need to spend building up the pace will depend on your target intensity. If you're intending to run at an easy pace, then the buildup may only need to be half a mile or so. At the other extreme, if you're intending to do [[High Intensity Interval Training]], then you may need to build up over 3 or 4 miles, with a final pace being reasonably fast (around 10K pace). A common approach to warming up for a race or faster training is to perform a series of intervals. After 5-15 minutes of easy running, perform 4-6x intervals of 40-100m, building up the speed during each interval and also from interval to interval.* ''' [[Stretching]]'''. If You probably shouldn't stretch as part of a warmup, but if you want to do [[Stretching| Stretch]] , do so after the warmup, to reduce the risk of injury. Stretching briefly weakens the stretched muscle, so if you need to increase your range of motion, it's probably best to stretch after your training. See [[Stretching]] for more details.
* '''Plyometrics'''. Plyometrics are short explosive exercises, and they tend to improve the [[Muscle|Muscle Recruitment]] as well as building strength. Plyometrics have been shown to improve [[Running Economy]], probably through the changes in [[Muscle|Muscle Recruitment]]. Because of the short intense nature of plyometrics they should be done at the end of the main warmup. I would recommend some simple jumps, starting as a gentle bouncing and building up to a moderate intensity. The video below shows some simple air squats followed by plyometrics.
=Warming up for short races=
