Like a physical education workshop online! The fastest way to learn the newest tricks of the trade in PE, coaching and fitness. Over 2100 searchable, easy-to-read, illustrated articles on 40 different PE & sports topics. Plus videos, discussion group, blog, and free newsletter.
Home | Physical Education Forum | Tell a Friend | Text Size | Search | Member Area
 Search


 DEPARTMENTS
THE ARCHIVES!
List of Recent Articles
Sport-Specific Topics
General PE Topics
PE Videos
Most Popular
PE Blog
Physical Education Forum
Subscribe to our RSS Feed
Twitter - Follow Us
 About this Site
About this Site
Subscribe Today
Testimonials
About Us
LoriPCT
 RESOURCES
Physical Education LINKS
Affiliate Login
Privacy Policy
Site Map
Tell a Friend
Text Size
Your Account
Help
Contact Us
 Features
Summary of Features
Tutorials & How To's
 Topics
Administration
Awards
Badminton
Baseball/Softball
Basketball
Coaching
Cross-Country Running
Cross-Country Skiing
Equipment
Field Events
Fitness & Flexibility
Football
Fundraising
Games
Golf
Gymnastics
Health
Hockey
Issue, Essays & Humor
Lacrosse
Nutrition
Other Sports
Outdoor Education
Promotion
Psychology- Sport
Reproducibles
Resources
Rugby
Soccer
Sport Science
Strength Training
Swimming
Teaching Tips
Tennis
Track
Training-Room Tips
Travel
Volleyball
Wrestling





XC Running: An Intense Warmup Routine for XC & Distance Running Races
Dick Moss, Editor, Physical Education Update.com

Sport scientist and coaching great, Jack Daniels, believes that many runners perform their warmups at too low a level of intensity. As a result, they aren't fluid during the initial phase of their race, because they are, effectively, still warming up.

So, in addition to a regular warmup routine of jogging, drills and strides, Daniels now encourages many of his middle distance, distance, and cross-country runners to perform a 2-3 minute warmup run at a hard race-pace. The run ends about 10 minutes before the gun, giving the athletes time to recover.

Experientially, this makes sense. When performing interval workouts, it's common for runners to feel their best on the second or third interval...not on the first. So why not apply the same practice to races?

Why it Works
There is some scientific basis for this practice.

  1. An intense three-minute run then a 10-minute recovery leaves some lactate in the bloodstream at the start of the race. Daniels believes this small amount of lactate mobilizes the energy stores more quickly, including the reconversion of the lactate itself as a source of energy.
  2. A warmup run at race-pace stimulates the nervous system in a very race-specific manner, so it can begin working at that level of intensity more quickly.
  3. Finally, it warms up the muscles more thoroughly than easier running and puts the muscles through the same range of motion as required in the race.

How to Incorporate a Harder Warmup
You'll have to do a sales job with this idea and it's best to try it before less important races. The problem is that many athletes feel fatigued during warmups and believe that running a hard three-minute repetition will leave them even more tired. You'll have to explain that their fatigue is a natural pre-race feeling and a result of the adrenaline coursing through their body.

With my running squad at Laurentian University, I let each runner decide whether or not they want to do a fast three-minute warmup run. I have them perform their regular warmup jog and continuous warmup drills and strides. Then 13 minutes before the gun, I give a signal, and they run 90 seconds out from the start line, turn around and run back at the same fast pace. That leaves them 10 minutes to recovery while they continue moving and performing drills and strides.

Some athletes perform the first 90 seconds at faster than average race-pace to simulate the first 90 seconds of the race. Then, on the return, they run at what feels like their average race-pace.

About three-quarters of our runners find the faster warmup gets them into race-rhythm more quickly.


Reference: Jack Daniels interview, Canadian Athletics Coaching website, 5/15/2008.
http://www.athleticscoaching.ca
[Jack Daniels is the head distance coach at the Center for High Altitude Training at Northern Arizona University where he trains and consults runners from all over the world. Daniels has been named NCAA Division III Coach of the Century, three-time NCAA Division I National Coach of the Year, and was named World's Best Coach by Runner's World magazine].


To download the pdf version of this
article, click here: Download Now

© 2009, Physical Education Update, www.peUpdate.com

Bookmark and Share



·  XC Running/Track: The Best Workouts for Developing Aerobic Fitness
·  XC Running: The Pack Running Drill
·  Track/XC: Peaking: Don't Let Athletes Run Faster in Practice
·  Track/XC Running: Race Pace Contest for Physical Education Classes
·  Track/XC: Reproducible Pace Charts/Split Charts for Running Workouts & Races
·  XC Running: Poker Makes Running Laps Fun
·  XC Running: Mileage Charts Keep Runners Motivated