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Warming Up & Down
How long should my pre-race warm-up be?
A warm-up is an extremely important part of your race routine because it prepares your body for exercise so that it works more efficiently; similarly to warming up a car engine. The shorter your race, the longer your warm-up needs to be because you will typically be exercising at a higher intensity than in a race of a longer duration.
For any race distance, as a minimum, make sure that you jog for 5-10 minutes, followed by some all-over mobility exercises to loosen everything up and then finish with a little faster paced running to get your muscles primed for the race. That whole package should take at least 10-15 minutes.
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