Warmed up or over-cooked?

Observing some international athletes at a training camp recently I was struck by the variation in warm ups. Some of the athletes appeared highly focused and all of their warm up activities were performed intensely and with skill – they were clearly preparing to perform. On the other hand, some of the others appeared to be going through the motions – the warm ups were lengthy and looked quite impressive but on closer examination lacked intensity and specificity.

Which took me back to my racing days and some of my best and worst races. There was no shortage of races at university where as a result of poor planning/shoddy navigation we arrived just in time for the start having got changed in the minibus. Doing a 10-minute minute warm up and pinning on our numbers as we legged it to the start line hardly seemed ideal but invariably I ran well.

On the other hand, national championships where we had to register hours in advance and report to the call room 30 minutes before our start provided ample opportunity for a long and comprehensive warm up. But that was a blessing in disguise as the temptation was always to do too much. On reflection there were times when I was definitely over-cooked.

By the time I was racing marathons I had finally got the hang of a short, focused warm up despite having plenty of time available before racing. In fact for my first marathon I had a sheet with my pre-race routine typed out with every activity from the moment I woke up to the time the gun went. It ensured that I did what was required and nothing more – it worked like a dream.

All of which should serve as a reminder. The purpose of a warm up is to prepare the body for competition while minimising the expenditure of physical and mental energy. Time to rethink your warm up?