Warm Up: The purpose of your warm-up is to prepare you physically and mentally for your best performance.
Arrive = Help set-up camp & familiarize yourself with the course
One hour before race = Bathroom trip
45-50 minutes before race = 10-20 minute run, you must break a sweat, wear warm- ups but don’t overdress
30-35 minutes before race = Dynamic Stretches/Leg Swings, & Drills
20-25 minutes before race = Stop at camp put spikes on, check uniform & racing #; one last bathroom stop
10-15 minutes before race = Head to team box and begin strides. Everyone should do 4-6 strides before racing.
3-5 minutes before race = Take sweats off, do 1-2 final strides on the starting line.