Itís important to do a proper warm-up before your race so you can run to the best of your ability.
However, some runners, due to nervousness, do too much of a warn-up. I recommend sticking to this
simple warn-up schedule. Remember that this schedule assumes you walked the course and have
already spent sometime stretching. You want your muscles to be warm and your heart rate to be
slightly elevated when you toe the starting line. The following routine will do that for you.
25 minutes before your race:
Go to the bathroom. Get this out of the way now. Racing on a full
bladder is quite uncomfortable and it is unlikely that if you go to the bathroom 25 minutes before
the race, you will have to go again before your race.
20 minutes before your race:
Do a light, easy jog of 2/3 of a mile. (This should take you about
6 minutes.) Donít do less than a half mile jog.
13 minutes before your race:
Stretch anything that felt tight during your jog.
5 minutes before your race:
Go to the starting line and do some 50 yard runs at what would be 40% of your sprinting pace.
Some people call these "pick ups." Do between five and ten of these "pick-ups."
2 minutes before the race:
Remove your sweats if you have not already done so. Tie your shoes again and double knot them.
1 minute before the race:
One final "pick-up". Toe the line, listen to your coachís instructions,
then get ready to pay attention to the starterís directions.
The most ridiculous warm-up exercise Iíve ever seen is a person standing on the starting line and
jumping straight up into the air over and over again. Donít do this.