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Writer's pictureTrio Fitness Training

10 Pre-Race Warm-up Exercises (OCR)

Updated: Oct 22

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.


spartan race warmup
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


 

Trio Fitness Training designs training programs for obstacle course racing participants. We've worked with athletes of all levels and we've helped hundreds to reach their goals. View our OCR Training Programs and Sign Up today!

 

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!


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