Technical+instructions+for+warming+up


 * Technical instruction for warming up **

There are several steps to warming up for a cross country Race on The New Mexico State Cross Country Team. The starches here are never more important than the day of any major competition. So it is often best to get into a pre-meet rhythm before you start completion. > 2. Next comes Rope Stretching. // (All stretches are to be done from either the sitting or prone position)  // > 1. The first stretch is done by sitting down with your feet straight out in front of you, You then hook the rope around the ball of your right foot and bring the rope back gentle until your cave is in the flexed position. // (repeat on the other leg)  // > 2. Next you will need to get flat on your back with the rope still around the ball of your foot wrap the rope around your leg starting on the outside and ending at the back of your knee on the inside. Then put your leg across your body until your hamstring is flexed. Then after your Hamstring is good and loose pull your leg back the other direction until your groin is well stretched. // (repeat on the other leg)  // >  i. Then while still on your back wrap is just around your foot. >  ii. Then with one leg flat on the ground bring the other leg up until it becomes hinder by your muscle’s tension, and hold for a count of ten. >  iii. Then bring your other leg up until it creates a forty five, forty five and ninety triangle with the ground. // (repeat on the other leg)  // > 4. >  i. Next get in the fetal position with your right side on the ground. >  ii. Put you right hand on your right foot with it placed on the mid-foot area. // (do the same for the other foot)  // >  iii. Then pull your right leg backward while pulling the outer leg forward. // (repeat on the other leg)  // > 3. After all of this you should be ready to head down to the start line for you final warm up routine. > 4. The Last thing that you do before the race is ten to twelve strides of the line and these often are about twenty meters in distance. > This concludes your run through of proper warm up for the New Mexico State Cross Country Team. Be Competitive!!!
 * 1. The first step to any good cross country race is the proper number hours that you sleep before the race.
 * 2. The first step to warming up for any race is the morning shack down run with takes place not later than ten minutes after you wake up in the morning before your race and should be done seven hours before you run. // (You do not go right back to sleep after the shack down it is meant to wake you up)  //
 * 3. Then after you get back from your shack down you eat a meal consisting of carbs, protein and lipids so as to keep your body functioning properly right up to the start of the race.
 * 4. After you finish the first three steps you should be well awake and ready to get to the race location which will come with several more steps.
 * 5. The first thing that you need to do the second that you get to the race is change shoes to those that you will be running in.// (There is no one best running shoe for every race or every athlete so the model depends on the athlete) //
 * 1. The next step is to go on a thirty to forty minute warm up run which is specifically to get the muscles of your legs, arms and abdomen loose for the race which is now just three hours away.