Warm Up Strategies – The Injury Clinic
There are many different ways to warm up your body to prepare for a training session. The Injury Clinic have provided a great summary of the most common warm up strategies and the evidence behind them.
You can read the full articles via the links below.
At GPC Squad most of our athletes are endurance based. Athletes looking to run longer distances (usually over 5km) and triathletes, racing anywhere from 30mins to 14+ hours. Below I have summarised key points from The Injury Clinic’s blogs relevant to endurance athletes.
- Static stretching – standing & holding a stretch. It has been found to negatively affect performance when used in a warm up due to decreased heart rate (HR) & core body temperature (CBT).
- Dynamic stretching – drills and run throughs producing muscle stretch. Opposite effect to static stretching. HR and CBT increased and resulted in better sprint performance. Most useful to endurance athletes prior to a speed session such as track intervals or fartlek session or before a run or duathlon event.
- Passive Heating – use of warm shower, heated garments etc. A one degree increase in CBT increased performance by 2-5%. Wear tights, longer clothing especially in winter to keep muscles warm. Stay warm between the warm up & event.
- Mental Imagery – visualising the activity you are about to do. Effective for endurance athletes who may have a race plan or key processes to get right during the event or session.
- The aim is to increase HR and raise CBT and muscle temperature
- Mimic the activity you are about to complete