Two questions about the warm up.
1, When warming up, do you only use dynamic stretches? In the past I have used a mixture of static and dynamic stretches when warming up but am wondering if its better just to use dynamic stretches.
2, If you have heats then a final on the same day, would you warm up for the same duration of time for the heat and the finals?
Thanks
1. Minimize the static stretching, especially for explosive events.
2. The cool down after the first event may be more important than your second warm up. The amount of time between events ultimately determines how much time to devote to the second warm up.
There's about 4 hours between them. That leads to another question. What would you do in the cool down, just a light log and static stretches?
For a shorter event (i run the 800), you really need to be warm if you want to go full blast from the gun and not feel cold the first half of the race. i like to gradually build up to speed through my warmup - maybe 15 min very easy (~9 min pace) jogging, static stretching. After I'm nice and stretched out, the go on a 4-5 min brisk jog (~6 min pace), followed by some dynamic stretching, then sprint drills and strides. Your warmup should end about 1 min before the gun.
Afterwards I usually do another easy 15 min and very light static stertching. If you're running again, I'd say cut the original warmu run times in half and cut out the static stretching.
this is what always worked for me, hope it helps a bit..