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10 Pre-Race Warm-up Exercises (OCR)

There are numerous benefits to warming up before physical activity. It doesn't matter if it's a workout or a race (a race is just another type of workout anyway), you will see positive benefits in performance and potential injury prevention if you incorporate a good warm-up routine.

Coach Luke Hayes performing a Dynamic Warm-up before the 2018 Charlotte, NC Elite Spartan Sprint

Some athletes still use static stretching to warm up. Static stretching is where you are stretching a muscle and holding the stretch for a period of time; usually 15+ seconds. However, the majority of literature suggests that static stretching is not ideal for a warm-up, and that athletes are better off performing Dynamic Warm-ups.

Here are a list of sources that talk about the benefits of a dynamic warm-up. Since the actual science and in-depth information as to WHY you should do a dynamic warm-up isn't what this article is about, we won't spend time on it. If you're interested in learning more, just visit some of the sources listed. I personally recommend Source 1 if you're interested. Source 1 - Source 2 - Source 3 - Source 4 - Source 5 - Source 6


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Here are 10 Warm-up Exercises that you might consider putting into your routine for better training and racing! The warm-ups are listed in no specific order.

One important note! You shouldn't start any warm-up at a high intensity. The intensity should be low at the start, and gradually build as you go through the different exercises.

1: Jumping Jacks

2: External Hip Rotation

3: Leg Swing

4: Dynamic Overhead Oblique Stretch

5: Knee Hugs

6: Butt Kicks

7: Dynamic Extended Hip Flexor Stretch

8: Toe Hops

9: Trunk Rotations

10: Skipping

There you have it! 10 great warm-ups for a training run, lower body strength session, or your next Obstacle Course Race!


At Trio Fitness OCR we program the warm-ups, workouts, and cool-downs for our athletes. We want every athlete we work with to experience the full benefits of a complete fitness program. Visit our Training Programs page to learn more about what we offer.

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Joel Hayes (Coach & Article Author)

Luke Hayes (Coach)

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