warm ups before running?
537123
http://www.coolrunning.com/engine/2/2_1/126.shtml\nthis should help
674219
The day before a meet, a good workout would be a full warm-up, stretch.\n\nOn the day of the meet, I wouldn't do all that much different that you do other days. You should know by now what foods give you trouble if you eat them before a hard practice. The day of a race is not the day to try anything new. Go with what has worked for you on practice days. \n\nYour nerves may affect you digestion and you may find yourself spending more time in the bathroom than you normally do. That can be dehydrating, so be sure you get enough water.\n\nMentally, you should be rehersing your race. Break it down into half-laps and think about how you want to run each segment.\n\nAt meet time, I always found it best to warm-up by myself to avoid distractons. It's real easy to get in a conversation with somebody and loose 15 minutes of your warm-up time. You should time your warm-up so that you don't have to wait around once you are warmed-up but still don't feel rushed.\n\n\nOne more trick. After you've tied your shoes, tuck the  loose loops and ends of the laces under the laces where they criss-cross. They won't flop around and it's almost impossible for them to come untied during your race.
857159
500 warm up\n\n10 x 100 sprints (if too much then cut the number to 5 or 6)\n\n100 cool off and rester\n\n10 x 25 sprints\n\nif you can do more.... then....\n\n8 x 100 build up   (meaning each four 100's you pick up the \n                  speed...like saying the first 2 100's are steady, the \n                   next two a little faster, the thrid two little below \n                    sprint...the last two a full out sprint!!) \n\nthen a final 100 cool down...any stroke...\n\n\nthat should be enough to get you going...if you can do that easily...then increse the number and speed....\n\nhappy swimming!
669351
I usually warm up for about 90 minuets before a fight starting with a slow jog just to get the blood circulating in my legs then i just spar mostly skip rope and work on my striking you need to stretch and get your blood pumping you don't want to go into a fight stiff. Be careful not to over do it like you would in training the idea is just to get the blood circulating and to loosen you up as much as possible. If you go int a fight without warming up you will tire very quickly but if you warm up properly you will Sweet quicker and be harder to hold onto if you are Wrestling or if the fight goes to the ground it will be easier to escape submission holds works well in mixed martial arts.
368522
OK best way to go is walk for 5 mins a warm up then jog for about one min, walk for two, jog for two, walk for two, jog for three walk for one, continue until you have completed your run and then cool down by walking for another 5~remember that the cool down is just as important as the warm up.As you improve gradually increase your running/jogging time and decrease your walking time! Best of luck!=)
276931
It’s a given that we need to warm up before we sprint, hit a tennis ball or attempt a clean and jerk. The process prepares us mentally and physically for the task ahead. Traditionally, athletes from most sports have been used to raising their body temperature with 5-15 minutes of gentle cardiovascular (CV) work and then stretching off. As a long jump athlete, I can remember jogging a couple of laps to get really warm, then sitting and chatting for the next half an hour while supposedly stretching. By the time the session started, I’d often be cold both physically and mentally. My body would have switched off and I would be far from optimally prepared for the dynamic activity to follow; in fact I would literally have to warm up all over again. \n\nStretching was a major component of the ‘old’ warm-up, with coaches constantly reminding me that my range of movement had to be improved. But, with hindsight, the impact on my long jump performance of being able to do the box splits or clutch one hand to the other behind my back seems negligible. \n\nThe ‘new’ theory about warm-ups is that we should replace the old generalist approach with a much more dynamic, focused routine, specifically tailored to our chosen sport. The various drills we employ need to warm up our muscles specifically for the movements that will be required of them in the activity to follow. In this way specific neuromuscular patterning will be switched on and specific, functional range of movement developed. \n\nIt seems obvious, yet for some this is an almost revelatory concept. Former national track and field coach Tom McNab spoke at a recent PP meeting of the challenge that will need to be faced by coaches up and down the country, many of whom will have to turn their old ideas on their heads. Athletes, too, will need convincing to throw out the old concepts about warm-ups and usher in the new. \n\nBut, in fact, the dynamic, focused warm-up is not as new a concept as it appears. Athletes from the former Soviet Bloc were using these types of warm-ups as far back as the 1970s – decades before they came to mainstream attention in the West. I remember attending a training course with former long jump world record-holder and (at the time) head Soviet coach Igor Ter-Ovanesian in the early 80s, and being put through a short, sharp warm-up, comprising star-jumps and various agility moves. On receiving the instruction to warm up, all athletes attending the course had begun by plodding round the track, only to be called back by an exasperated Ter-Ovanesian and instructed in the ‘new way’. Yet so entrenched were our ideas – and those of our coaches – on warming up that we failed to take this lesson to heart. \n\nHow, then, should we warm up? The following guidance will work for runners and players of running-based sport, who need to be flexible enough to run efficiently in terms of power, relaxation and injury avoidance and (in running-based sports) to make quick changes of direction. For such athletes, specific range of movement will be required in the shoulders, lower back, hips, hamstrings, quads, calf muscles and achilles tendons. But preparing these areas for dynamic activity does not require lengthy periods of passive stretching. \n\nFirst, raise your body temperature with 5-10 minutes of gentle CV work. Slow-paced running is, after all, a very specific way to warm up your muscles for faster-paced efforts, and there is still a need to prepare the CV system for more strenuous exertions. It is possible to incorporate many of the moves described below into a type of seamless warm-up – ie by interspersing them with periods of jogging. But it is probably best to move gradually towards this goal over time – especially if you have always used the traditional, more staid, warm-up approach. \n\nIt’s a given that we need to warm up before we sprint, hit a tennis ball or attempt a clean and jerk. The process prepares us mentally and physically for th
1043965
The best way you can prepare for those 6 miles is just to start running or find some other way to get that aerobic exercise (when you start breathing heavy). \n\nIf you decide to just start running set a simple goal for yourself such as making 2 laps around your high school's track. If you get tired and feel u can run no longer slow down to a walk until you catch your breath, and start running again, but then increase your workout by one more lap since you walked. If it helps take a friend with you. They'll make the time go a whole lot quicker and they can also help motivate you.\n\nYou also need to remember to practice good technique when your running. Keep your arms by your side and don't swing too big, that takes excess energy. Make sure to run at a pace that is good for you, even if that's a very slow jog, you don't need to sprint the entire way. And always, always, always make sure you practice proper breathing. The reason you get pains in your sides is because you are not breathing right. When you run, especially as you start to get out of breath you need to remember to BREATHE IN THROUGH YOUR NOSE AND OUT THROUGH YOUR MOUTH. This will make it a lot easier to breathe. If you still get pains in your side try raising your arms above your head, that also helps open up your air passage-ways. If you're still having trouble, consider the fact that you might have exercise-induced athsma. To find out if you do, see your doctor and they can help find alternative ways for you to get that exercise, or they might be able prescribe you with an inhaler.\n\nBUT MOST IMPORTANTLY.....remember that these people at your tryouts are there to see your cheerleading skills, and attitude. Even if you are not able to finish the entire 6 miles, as long as you try your hardest they will be very impressed. Yes, tryouts are there for coaches to assess your athletic ability, and the ease with which you pick up the new routines, but the most important part for your coaches is to see the attitude you have and how hard you are willing to work. They can teach you how to do a perfect toe-touch, or teach you the right technique to run 6 miles, but they cannot teach attitude. That plus your willingness to work hard, and the heart you show will be the deciding factor ultimately when it comes to setting yourself apart from the other girls. DONT WORRY! You're gonna be just fine! :)
444393
If you are determined to begin to jog, it is important to start very slowly.  The impact that your knees and legs will absorb is great.  To offset that, try running on grass or track, if that's an option.  Running on asphalt or concrete more than 2x a week is going to be stressful on your body so the softer surfaces will lessen that shock.  \n\nI would also strongly suggest a good pair of shoes.  Your local running store can look at your current shoes and the shape of your foot and foot strike (how your foot lands on the ground) and fit you in a proper shoe for what you are doing.  They sometimes cost a little more but the service is well worth it.  (Your feet and legs will thank you.)\n\nStart by running 1-2 minutes, then walking for the same period of time.  As you begin to get into shape, increase the time running and decrease the walking time.  Before you know it, you'll be running the entire time.  Once you start jogging without stopping you can begin to increase the distance.  It is important not to increase distance more than 10% per week to allow your body to adapt to the additional stress.\n\nGood Luck!
1112014
you don't need to get on a diet.\n\n1. don't ever eat at least 1 hour before running\n2. practice more. it just takes time to improve.\n3. try your hardest in races.\n4. keep a good pace and don't walk during races.\n5. practice during cold weather because it's not good to do it when it's extremely hot, but don't get too used to the cold. \n6. don't stress out a whole lot\n7. while running, try to think about something else in your mind instead of the running like sing a song in your head or think about something funny or what you did yesterday or anything that will not focus on the running but don't daydream or you'll end up running into a tree.\n8. drink plenty of water or gatorade and no soda at least 2 hours before running.
329344
And now the real answer. In order to properly stretch in any sport you need to warm up...get your blood pumping, get your muscles filled with blood so they are ready to stretch. Warming up is crucial so you don't pull muscles. Not warming up means that you are just pulling on ligaments and tendons more than the muscle itself. After a light jog or run you can start your stretching session. Remember to at least stretch for 20seconds. Muscles start to relax and stretch after 10 seconds of stretching. Meaning the effects of stretching is only beneficial after the first 10 seconds.
274707
Begin with an 800 meter jog to get warm...follow this with some streching for about 20 minutes....then do some barefooted sprints in the grass(this will condition muscles in the foot that are not normaly used when wearing shoes)by running 100 meters then walking back...do this at about 7/8 speed and concentrate on your length of stride...about 10 should do....Next go to the bleachers and do 15 minutes of bleacher hops/runs...alternate between hopping and running the bleachers....for a cool down go do some block work....practice perfecting your reaction time in the blocks...work on control, height, and stride....Next finish with a series of run/walk 600s....about 4 should do nicely....it is always best to train slightly above your race distance...cool down by walking long stride a half mile////weight training is a seprate issue and should be done  about 6 hours appart from running workout....last....take a shower...you probably stink
81753
Wear a weight vest while you run, do push ups, and pull ups.  Don't start off with excessive weight because you will probably tear something or not have enough endurance to last long enough to get an aerobic reaction out of it.
220431
It takes 7-10 minutes of consistent rythmical movement to warm up - the goal is to increase your body temperature and gradually increase your range of motion to protect your joints and maximize performance.   Ideally your warm up will be low impact so it doesn't harm your joints and your stretching will be dynamic range of motion rather than static stretches.  For example- try a brisk walk, and then increase your stride gradually and pump your arms more viogrously.  Your warm up should be relevant to the activity you are going to do.  So be creative, have fun and don't over do it -  its a warm up.
474432
Here are some good programs\n\nJust go to the bottom of the page and click begginner, intermediate, advanced etc. It gives you what to do to prepare for that 21k.\n\nhttp://www.coolrunning.com/engine/2/2_4/144.shtml
294635
you can train yourself or have a coach do it.\nIf you do yourself you only need to begin with a simple slow half hour session.\nConsisting of a warm up of 10 laps including kick, technique, and a few laps without stopping.\nHave a main which would one fast lap, one cooldown lap for about 20 laps.\nThen a cooldown of about 400m.\nThats if you want to get fit
663980
It depends how fit you already are!\n\nIf you are not fit you need to allow at least 12 weeks training  time prior to competing.\n\nIn the first 2 weeks you should run 4 times a week then go to 5 times a week for for remainder of time - do not run 7 days a week - have two days off - one in the middle and one at end of week to blob and relax.\n\nIf you can monitor your pulse rate try to run at a level where you pulse is in the range  of 135 to 160 - less is too slow a pace and more is too fast a pace.\n\nIn your first week try to run 1 miles - 3 miles - 1 miles - 4 miles.\n\nIn week 2  try 2 miles - 4 miles - 2 miles - 4 miles - 5 miles.\n\nEach week therafter try and add 1 mile to each run so by week 11 you will run - 11 miles - 13 miles - 11 miles - 13 miles - 14 miles.\n\n\nAssuming you will compete at the end of week 12 - then in week 12 run 14 miles - 10 miles then nothing for the rest of the week until day of competition.
188069
Before starting warm up. You should jog or do an activity until you break a sweat (about 10 - 15 minutes). Then stretch out. Do your activity. When done, cool down properly. Some easy stretches. Ice immediately after to keep down swelling, then heat/warm compress about an hour later. In the morning, take a warm shower and warm up the area before doing any strenuous activity involving your arm.