πββοΈ Maximise Speed & Reduce Injury Risk
If you want to run fast, stay healthy, and perform consistently, the warm-up isnβt optional β itβs essential.
Master the warm-up.
Itβs one of the few habits that consistently pays off. Itβs not just physical itβs psychological. A proper warm-up flips the switch from casual to competitive. Youβre not just here to train. Youβre ready to go.
Yet itβs one of the most neglected parts of training. Too many athletes treat the warm-up like a formality, a quick jog, a couple of stretches and straight into high-intensity work. Thatβs a fast track to poor performance and higher injury risk.
Why Warm-Ups Matter
A good warm-up does more than just raise your heart rate. It:
Primes your nervous system
Activates key muscle groups
Gets your head in the game
If you're over 30 or training for explosive sports like sprinting, soccer, or football, this becomes even more critical.
Your Warm-Up Blueprint
A)
1. Run Throughs / Strides
3β6 x 60β80m strides, gradually increasing speed
2. Drills (3 x 20m each) or (60 feet)
Butt Kicks
High Knees
A-Skips
3. Mobility
Leg Swings (front-to-back and side-to-side)
90/90 Hip Rotations
Pogo Hops
4. Accelerations
2β3 x 40m accelerations from standing start (not all-out, but sharper than strides)
And the Cool-Down?
The science is mixed. But I still rate them.
A short jog, some light stretching, and a few quiet minutes can help:
Lower your heart rate
Kickstart recovery
Clear your head
Especially after a tough session, that cooldown makes a difference.
Stay Consistent