In order to have successful race day give yourself plenty of time to get yourself prepared just before the race, arrive early if possible! Allow yourself time to do a proper warmup, take one or several bathroom stops and have plenty of time to get to the start line or corral before the gun goes off.

Treat this event like every other training run with the Edge and you’ll be set for success!

 

Calisthenics Warm-Up:

The hamstring-glute stretch – on your right side bring the knee to the chest, flexing the foot at the ankle and hold for 2 to 3 seconds, alternate with the left side (10x each side)

The quad stretch – on your right side pull your leg behind you bending at the knee, grabbing just above the ankle pulling your flexed foot to your butt hold for 2 to 3 seconds, alternate with the left side (10x each side)

Deep knee bends – 10x (remember to kick your butt with your heel)

The hamstring-glute/calf stretch – on your right side bring the knee to the chest, flexing the foot at the ankle, at the same time on your left side stand on your tiptoe to stretch your calf muscle, hold for 2 to 3 seconds (10x each side)

The quad/calf stretch – on your right side pull your leg behind you bending at the knee, grabbing just above the ankle pulling your flexed foot to your butt hold, at the same time on your left side stand on your tiptoe to stretch your calf muscle, hold for 2 to 3 seconds (10x on each side)

Basic Plank

• start by getting into a press up position,
• Put your weight on your hands which should be just below the shoulders, your feet should be shoulder width apart.
• Your body should form a straight line from shoulders to ankles.
• Engage your core by sucking your belly button into your spine.
• Hold this position for the 20 seconds
• Move into downward dog position and hold for 10 seconds

Plank with Push-up

• Repeat basic plank position as above
• Press your body up down a push-up position and then bring yourself back up into the plank (repeat push-up 4x)
• Hold this position for the 20 seconds
• Move into downward dog position and hold for 10 seconds

Plank With Calf Stretch

• Repeat basic plank position
• While in plank position bend your knee on the left side, while on the right side flex your right foot and push out through the heel feeling the stretch in your calf, repeat on the opposite side (6x times each side)
• Move into downward dog position and hold for 10 seconds

 Plank With Leg Lifts

• Repeat basic plank position
• While in plank position raise the right foot/leg off the ground hold for 5 seconds, then raise the foot/leg a little higher hold for 5 seconds
• Then bend your right leg bringing your right knee to your chest hold for 5 seconds
• Now move your right leg out to the side hold for 5 seconds, then bend at the knee (aka pee on the hydrant) and hold for 5 seconds
• Repeat these steps on the left leg now
• Move into downward dog position and hold for 10 seconds

 

Once your stretching is complete go for a 5 minute jog

 

Final Stretching

 The Chicken Stretch – Stand with feet firmly on the ground and shoulder width apart, bend slightly at the knees, push your weight out through to your butt and keep your feet anchored at the heels (repeat 5x)

 The Figure Four Stretch – While standing, place your hand on a firm object, take your right foot and place it on your left knee, get into sitting position, flex the right foot and hold for 5 second, alternate with the left side (repeat 5x each side)

The Quad Stretch – Stay in standing position and keep your hand on a firm object, take your right foot pull your leg behind you bending at the knee, grabbing just above the ankle pulling your flexed foot to your butt hold for 5 seconds, alternate with the left side (5x each side)

The Calf Stretch – Find a curb, stand firmly along the edge, drop the right heel slightly off the curb while pushing your weight out through the heel, repeat on the left side  (5x each side)