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Q and A - How do you stay loose and ready? - NikeRunning.com
Published by
May 3rd 2011, 5:31am
I'm a junior in high school and I'm running track. I should let you know I ran cross country this fall and the year before too. Anyway, I have enough speed that the coaches put me on the 4x400m every meet, but I also run the 3,200m some times. I like the mile the best and I think I can run a better 800m than I did last year. My question is that in these first few weeks the coaches will have me run two or three times every week to "race me into shape." I kinda like that because it's more fun than practice and you're not running against your teammates. Anyway, what should I do to warm-up and cool-down before and after each race. Especially the 4x400m because it's kind of a shock to the system and to be honest, I'm dead tired at that point in the meet, but my coaches say "it's a good stimulus." Actually my coach heard you speak at a clinic and he said that you said it was a good stimulus so I guess I can blame you for me running the 4x400m. Just kidding. Thanks Coach Jay and I hope you answer this email.Oscar
Oscar -
That's a funny story about your coaching asking you to run the 4x400m to get that stimulus after hearing me speak at a clinic. But yes, I think it's an important part of being a good track athlete and if you want to run the 1,600m well then you need to get both the speed/rhythm of the 400m and the metabolic stimulus that comes with it.
In terms of your question about warming up and cooling down - which is a fantastic question by the way - the answer is to first remember that every meet is different. I had the pleasure of spectating at a well run invitational this weekend in Boulder, Colorado; the meet was run on time, which is practically unheard of these days. The point is that you could time your warm-up off the meet schedule in that case, yet most meets you'll have to be flexible in your mind with your warm-up. So remember that, that most meets up to the state meet will be running behind schedule but then often catch up a bit somewhere in the schedule.
You want to be warmed up slightly early rather than late. You want to do a bit of easy running and the mobility work and then some strides. For the first race do more of those three things; for the later races you don't need as much. You need to run a little bit after the first race and do lots of dynamic stretching and mobility work; a little running, lots of mobility. Same for the second race. For the 4x400m the key is to get a good sprint warm-up, with some drills and a couple near max "in-n-outs" where you build up for 40m then run at 95% for 30-40m and then run out of it for 40-50m. Do slow down quickly, but "run out" of the middle 95% patch. You need this tell your nervous system that it's time to go. After the 4x400m you can get a bit of running, but don't go for a three or four mile cool down as, in my humble opinion, that's just junk mileage. Run a mile, then do some nice dynamic work (we do skipping for 5-10 minutes) and then some mobility work before you get on the bus.
Hope that helps Oscar. Check out our videos, especially the Myrtl routine, for examples of what mobility work looks like.
*Coach Jay's advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.
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