The past couple of months we at Fitness 2J2 have been preparing for the NAIG Lance Run and the Honour Run from Saskatoon to Batoche.  The training has included the functional fitness, strength and conditioning along with the programing of 5km to 10km distances. One of the important parts of training and running is the warm-up.

2014 NAIG lance runners.

There are a number of reasons and factors for the warm-up. As it sounds, it is to warm up the body to get those muscles working with blood flowing, to loosen your joints to shake out the stiffness by increasing the synovial fluids to the joints "loose goose;" increase the heart rate (HR) gradually as you don't want to start from zero to running speed, so that when you start your run your heart does not have to make a huge jump; finally, and I think the most important, is to mentally prepare, to get "your mind in the game," shake off what nervousness you may feel and to increase your confidence for your journey.  

General warm ups consist with an easy jog almost a shuffle pace, you should be able to have a conversation with out problem.  This could also be at a brisk walk pace.  Dynamic stretches "from your nose to your toes" warms up the body and moves the joints in full range of motion (ROM), especially the hips, knees, and ankles. Leg swings, side shuffles, bear hugs, "Musqwa hugs," etc. For getting the HR up, some short sprints 75-85% of your sprint speed, usually done before the run starts.  

The next time your getting ready for a run or a jog try this routine and see how it goes: you can always scale it to level you are at.  Remember this is a warm-up: don't go to hard on the drills.  Good luck.

EASY JOG/WALK 3-5mins

DYNAMIC STRETCH  3-5mins

SHORT SPRINTS 3-5mins of 3-5 X 25-50m