Athletes at the pinnacle of their sport didn't reach the top by accident. They owe a significant part of their success to their unwavering commitment to preparation, both physical and mental. One crucial aspect of this preparation is the warm-up routine. The world's best athletes understand the value of a well-structured warm-up and its impact on their performance. In this article, we'll delve into how elite athletes warm up before training and why their approach can inspire us all. 1. A Clear Plan of Action Elite athletes approach their warm-ups with a plan. They don't just go through the motions. Before stepping onto the field, court, or track, they have a detailed plan in place that outlines the specific warm-up...

If you're eager to hit the track for a high-intensity speed session, it's essential to take a step back and prioritise your warm-up. Warming up before a speed workout is not just a routine; it's a critical component of your training that can significantly impact your performance and reduce the risk of injury. In this article, we'll explore the reasons why you should warm up before a speed session and how it can benefit your running goals. Prepares Your Body for Intensity A proper warm-up gradually increases your heart rate, breathing rate, and body temperature. This primes your cardiovascular system, making it ready to handle the demands of a high-intensity workout. Without a warm-up, your body may struggle to adjust...

Mobility, the ability to move freely and easily through a full range of motion, is a vital component of overall health and fitness. Whether you're an athlete, desk worker, or simply someone looking to stay active and pain-free, paying attention to your mobility is essential. Here are eight signs that indicate it's time to focus on improving your mobility: You Experience Stiffness Feeling stiff when you wake up in the morning or after sitting for extended periods is a clear sign that your mobility needs attention. Stiffness often indicates restricted joint movement and tight muscles. Limited Range of Motion Struggling with everyday movements like reaching overhead, bending to tie your shoes, or looking over your shoulder while driving could be...

For runners, mobility is as crucial as strength and endurance. Maintaining good mobility ensures that your body functions optimally, reduces the risk of injury, and enhances your running performance. If you've been feeling tight or experiencing limited range of motion, these top five exercises can help you regain the mobility you need to become a more agile and efficient runner. Dynamic Leg Swings Dynamic leg swings are excellent for improving hip and leg mobility. This exercise helps to increase the range of motion in your hip flexors and hamstrings, which are essential for a smooth running stride.How to do it: Find a sturdy support, like a wall or a post. Stand beside it, and gently swing your inside leg forward...

Ultra-marathons, races that exceed the standard marathon distance of 26.2 miles, are not for the faint of heart. They require an extraordinary level of physical and mental endurance. Before you decide to take on the challenge of an ultra-marathon, it's essential to understand when you can genuinely say you are ready. In this article, we'll explore the signs that indicate you're prepared for the daunting world of ultra-running. Experience with Marathons If you haven't already completed several marathons, it's wise to build a strong foundation in conventional long-distance races. Successfully finishing multiple marathons demonstrates your ability to handle the physical and mental demands of running for extended periods. Consistent High Mileage Ultra-marathons require extensive training and often involve running beyond...