THE RIGHT WAY TO WARM UP: THE KEY TO A COMPLETE TRAIL RUNNING RACE

In any sport, a proper warm-up is a necessary foundation for raising your body temperature and priming your cardiovascular system before entering the real competition. Specifically for trail running, the nature of the sport demands that athletes mobilize a diverse range of muscle groups, from the core and leg muscles to the small, complex muscle groups in the feet, back, and ankles. Therefore, a comprehensive warm-up routine with a special focus on the lower body will directly impact the runner's mobility and overall race performance.

In this article, Vietnam MTB Series will explore quick and effective warm-up methods, starting from the night before your run, to ensure you have the best possible preparation.

The immense benefits of warming up

1. Supporting muscle flexibility and blood flow 

One of the primary and most significant goals and benefits of warming up is to elevate the body’s temperature, which in turn increases muscle flexibility and resilience, preparing them for the journey ahead. This effect is achieved through the mechanism of increased body heat, which causes blood vessels to dilate and improves blood circulation to the working muscle groups.

Simply put, this process acts as a biological alarm signal, informing the body that a period of higher intensity activity is about to take place.

2. Reducing the risk of Injury

In addition to consistent training, proper rest, and healthy eating, warming up correctly also contributes significantly to minimizing the risk of injury. This process does not just prepare the body physically and mentally, but also fine-tunes the physiological systems for the upcoming physical activity. It allows the athlete to gradually and safely increase their heart rate and breathing rate in a controlled manner.

3. Enhancing race performance 

A properly executed warm-up routine can significantly enhance your running performance. This benefit stems from the fact that warming up boosts blood flow to the working muscle groups, supplying them with the essential energy and oxygen needed for high-intensity activity.

4. Boosting focus and mental readiness 

Warming up before a trail run also serves to support the athlete's ability to concentrate and prepare mentally for the upcoming physical activity. This process creates the conditions for the runner to gradually transition into a state of focus and increase awareness of their surroundings, which is a crucial factor for ensuring safety and performance on complex terrain.

5. Preventing muscle stiffness 

A proper warm-up can be an effective measure to prevent muscle stiffness and tightness. This mechanism works by enhancing blood flow, which helps to warm up and relax the muscles and joints, thereby increasing their flexibility and range of motion.

Pre-Race preparation

Physical and mental preparation for a trail running race is not limited to light warm-up exercises right before the starting line but requires comprehensive training and preparation conducted months prior to the race. Among these, the night before the event is particularly crucial, directly impacting your condition the following day. A nutritious light meal along with a deep sleep are essential "gear" to support the athlete's physiological and psychological state.

In addition, it is extremely important to check detailed weather forecasts and adjust the strategy accordingly. Throughout the race, whether it's scorching sun or heavy rain not only affects the gear you carry but also your running performance.

On race morning, the athlete should proactively wake up early to allow enough time to consume a fueling breakfast and digest.

Furthermore, it is necessary to prioritize body protection steps such as applying broad-spectrum sunscreen and carrying insect repellent. Don't forget to double-check the preparedness of the gear kit you are carrying, including: phone, hydration system, and backup energy sources.

4 warm-up exercises

The following exercises are designed to warm up the body, elevate the heart rate, and prepare the key muscle groups for the demands of trail running.

High knees

This exercise is effective for quickly increasing the heart rate and activating and stretching the leg muscle groups.

Starting Position: Stand tall with your feet shoulder-width apart.

• Bring your right knee up high toward your chest.
• Quickly switch sides, bringing your left knee up high.
• Continue alternating the movement for 30 seconds.

Illustration of the high knee posture (Source: Lift Manual)

Butt kicks

This exercise is similar to High Knees but focuses on stretching and activating the hamstring muscles.

Starting Position: Stand tall with your feet shoulder-width apart.

• Kick your right foot back, trying to touch or get close to touching your buttock with your heel.
• Quickly switch sides, kicking your left foot back.
• Continue alternating the movement for 30 seconds.

Illustration of the butt kicks posture (Source: Lift Manual)

Skipping

This is an excellent exercise for increasing foot flexibility and effectively raising your heart rate.

Starting Position: Stand straight with your feet shoulder-width apart. If you don't have a jump rope, you can still practice by simulating the movement:

• Lightly lift your right knee and hop up. Switch the supporting leg before landing.
• Land on your left foot and immediately lift your right knee to continue the hop.
• Continue alternating the movement for 30 seconds.

Illustration of the skipping posture (Source: Lift Manual)

Walking Lunges

This exercise helps to stretch the leg muscles, increase flexibility, and prepare the body for high-intensity running.

Starting Position: Stand tall with your feet shoulder-width apart.

• Step forward with your right foot and lower your hips down.
• Ensure your front knee is bent at 90 degrees and your back knee (left leg) is close to touching the ground.
• Bring your right foot back to the standing position and continue the same movement with your left foot.
• Perform the alternating movement for 30 seconds.

Illustration of the walking lunges posture (Source: Lift Manual)

DOs and DON’Ts for effective preparation

1. Combine both static and dynamic stretching to loosen muscles and prepare them for the upcoming activity. 
2. Start slowly and gradually increase your heart rate to prevent sudden shock to your circulatory system and body. 
3. Focus on the primary muscle groups that will be utilized throughout the training session or race. This helps ensure they are optimally prepared for the activity’s intensity. 
4. Don’t forget to warm up the mind alongside the body so you can achieve high concentration and strong mental readiness for the physical activity.
5. Listen to your body and stop if you feel pain to prevent injury. 
6. Stay adequately hydrated to maintain hydration status. This helps ensure your body is sufficiently supplied with water for the upcoming activity. 
7. Don’t forget to perform a cool-down after training or racing to aid muscle recovery and prevent stiffness.
8. Stretch after the cool-down to help prevent soreness from occurring in the working muscles.

(Reference: NNormal)