2 THINGS TO WARM UP FOR A 5K RUN
5K races start out fast. Your body has to be ready to perform at full capacity right from the start. The high intensity of 5K races means that you need an extensive warm-up.
1) DYNAMIC STRETCHES (3-5 TIMES PER SIDE):
2) RUNNING TECHNIQUE DRILLS
Start each exercise from a slow jog and then perform the specific movements for approx. 5 seconds. Repeat each exercise 2-3 times.
Butt kicks: Bend your right knee and kick your right heel up to your butt. As your right leg is coming down, bend your left knee and kick your left heel up to your butt. Keep your back straight and your core engaged. Let your arms swing smoothly at your sides.