Rather than static stretches, focus on full body blood flow and keep an eye on the clock. You don't want to miss the start. Go for a little slow jog before the race begins.
Start Line Warm-up:
While you're at the start line in the massive crowd, there's little room to move, but it's important to keep moving. Here's a few ways you can warm-up on the spot.
● Ankles: Complete some ankle circles and create as much mobility in your ankle as possible. Tip toe the ground on one foot, and move your heel side-to-side, then draw a circle. Shake your ankles out.
● Calves: Give your calf muscles a vigorous self-massage.
● Hamstrings: Gently reach for your toes (with knees slightly bent) and rise back up, repeat.
● Heart Rate: Do little gentle jumps or alternate side to side hops.
● Relax Upper Body: Swing your arms, roll your shoulders, stretch your neck muscles, front, back and each side.
● Mobility & Activation: Don't be afraid to move those hips side-to-side or some lateral leg swings to activate your rotational muscles before the gun goes off.
Have something easy to digest about 30 - 60mins before the race. My personal favourites are half a banana or a single piece of toast with butter and jam.
During the run, you will only need small amounts of water and maybe some electrolytes. Ideally you wouldn't have an energy gel over the 10km distance, maybe for the 15km course you'll need one, but if you feel the need, make sure you have a plan on when to take it. It has more potential to give you a stitch due to an unbalanced amount of carbohydrates Vs electrolytes in your stomach. Take your energy gel with water and take your electrolytes separately at the hydration station.
We will see you at the finish line!