Run 10-20 minutes at a low to moderate level of intensity at the beginning of training sessions and prior to races. Stretch the muscles of the legs, hips and torso prior to intense running. Also, running a series of 5 -10 repetitions 30-60 meters at gradually increasing speeds prior to running a speed or interval training session is recommended.
Warm-down by Jogging and/or walking for 5-20 minutes following training sessions and races, to limit tightness and soreness.
"TWIG" refers to "Take What Is Given". Allow Tail Winds and Down-Hills to increase your running speed. Relax and preserve effort when running against Head-Winds and Up-Hills. Applying the "TWIG" concept is likely to make racing more pleasant and at faster speeds, for all racing distances, including Marathons.
Exert greater effort breathing air out than breathing air in while running.
Relaxed running will result in reduced injury risks and faster paces at all effort levels. Specifically, exert no effort that will not support running faster or further.
Swing arms aggressively backward while running, allowing the force of arms swinging backward to generate shoulder rotation. The shoulder rotation will generate minor hip rotation, which will contribute to the forward movement of each leg.
Running posture is to be in an upright, vertical and position. This position creates the greatest possible chest cavity volume, allowing the lungs to fill fully with air and assists in placing the body’s center of gravity in the most efficient position while running.
Position hips “Forward” and “Tucked Under” to run efficiently.
Swing the elbows backward vigorously, with the forearms held at a parallel and then slightly below a parallel position relative to the running surface.
Feet are to strike the ground at or near mid-foot for all runners when Warming-up, Warming-down and while running at Long Run and Recovery Run Speeds, – Do not strike the ground with the back of the heel.
Feet are to strike the ground at or near Fore-foot for endurance runners when running at Speed Training, Tempo Run, 5 K, 8 K and 10 K Race Speeds.
Delay stressful breathing and feelings of fatigue by beginning at a pace/ speed that is slower than the Race Goal Pace and increase the pace/speed incrementally throughout races.