Try this simple dynamic routine before speedwork and racing
Warming up before a race or a speedwork session should mean more than just a
10-minute trot. Gentle running will get the blood flowing, but to avoid
that heavy-legged sensation in the opening mile of the race, or the first
few repetitions of your speedwork, try some dynamic flexibility exercises as
part of your workout.
Dynamic exercises help to reduce muscle friction as you run, easing the
sluggish feeling that can hit you if you try to push the pace early on. And
because you keep moving as you do them, you won't get cold - make time for
them in between your warm-up jog and heading to the start line and, as soon
as the gun goes, you'll be running comfortably.
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