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Our warm down will be 10-15 mins, gentle jogging at conversational pace.<br />
And each lap we run 50 metres backwards to help remove lactic acid from<br />
particularly the calf muscles.<br />
All your runs should incorporate these elements, Wednesday and Sundays<br />
included. If you one of these runs “eye-balls out” it is more important than<br />
ever.<br />
Jog with loose hands and ankles for at least 5 minutes and then 3 x 20 secs<br />
calf stretches on each leg and 3 x 20 secs hamstring stretches.<br />
This is a total of 4 minutes and should be considered as the minimum.<br />
Pre run warm ups before Sunday and Wednesday runs may mean arriving<br />
earlier but in the long term you will suffer less injuries and may well save on<br />
physio bills.<br />
If unable to arrive early and do this you must take the first mile/1.5 mile easy<br />
to allow this process to work.<br />
With races the saying is the shorter the race, the longer the warm-up.<br />
Alan Lewis<br />
20
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