Why is warming up for cross-country races so important?

Answers:

Is this a good training schedule for beginners (running)?

The majority of cross country races here take place in the morning. There are a few weekday or late afternoon races but not many. It is important to warm up and then stretch so that you don't get injured. The warmup for us is about 1 mile @ about 8 minute pace. This is to get blood flowing before you stretch. Getting blood flowing before you stretch is important as stretching "cold" muscles will do very little. Yes, stretching without a warmup will be better than no stretching @ all but its best to warm up the muscles. The mornings can also be when your body is sore from a previous day as muscle soreness takes close to a day or longer to catch up with you. Stretching also makes you more flexible and less prone to injury as I said earlier.

Long jump and discus help pl0x?!?

If you don't warm up, you muscles will be cold and stiff, which can lead to pulled muscles and other (sometimes serious) injuries.

How many Hours before a 4.5k fast run should i drink ? oz of Endurance Sport drink ..?

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Need speed tips a.s.a.p?

gets your blood going. gets you loose

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