The Running Warm Up Blueprint
Properly warming up can be an illusive task. It can be time consuming when you are already trying to squeeze a run into your packed schedule and confusing to figure out what the best thing to do is.
I put together an easy to follow blueprint to help you hit the ground running from the get go. No more using the first mile or two of a run as your "warm up".
Why Warm Up?
Raises Core Temp and Blood Flow - get the blood flowing to the muscles to keep them flexible and more easily call on them to work properly.
Slowly Ramp Up Heart Rate - it will take time to get the heart rate up from a resting state, increasing the HR prior to run will prevent the need for the heart to catch up in your early miles.
Injury Risk Management - getting the core and hip muscles to stabilize our body and maintain good alignment will help prevent overuse injuries.
Improved Performance - call on the proper muscle to generate efficient power in your strides.
1. Light Cardio
This can be about 5 minutes of walking, jogging, cycling, or jump rope. Get the blood flowing and warm up your tissues.
Dynamic AND static. There is nothing wrong with a little static stretching early in a warm up. No, it won't decrease your performance. When done right it will actually improve it. Stretch out some areas that you feel especially tight.
Runners spend a lot of time on one leg. We need to introduce some single leg work and call upon the core and lateral glute muscles to do their job - stabilize the pelvis.
Call upon the muscles needed to generate power. The glutes are important for pushing off and are often underused, leading to compensations in the hamstring and low back muscles. Also, warming up the calves and quads are important.
Get out there and crush your run right out the gate! If you do these, I bet you will see a difference in your pace.
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Dr. Brett Dick, PT, DPT