RUNNING SPECIFIC WARM UPS

 

In one of my earlier posts I wrote about the importance of the warm up, prior to your training session, and I described three different types of warm up. As anyone could and should apply these strategies to their training, here are some SPECIFIC examples that runners could do for different types of runs:

EASY RUN Warm up:

1) Foam Roll (spend 5min total time; you could wear a warm up suit)
a) Bottom of your feet with a tennis or a golf ball;
b) Calves
c) Hamstrings
d) Adductors
e) Glutes
f) TFL (the muscle of the ITB)
g) Quads

2) Static Stretching (2-4 min; you could wear a warm up suit)

3) Walking (3-5 min; you could wear a warm up suit)

4) Slowly pick up the pace until you reach the desired pace

INTERVAL RUN Warm up

1) Foam Roll (spend 5min total time; you could wear warm up suit)
a) Bottom of your feet with a tennis or a golf ball;
b) Calves
c) Hamstrings
d) Adductors
e) Glutes
f) TFL (the muscle of the ITB)
g) Quads

2) Muscle Activation (3min; you could wear a warm up suit)
a) Bird – Dog 1 Set of 5 reps each side
b) 3 Way Lunges (Forward, Side, Reverse) 1 Set of 5 Reps in each directions, each leg

3) Form drills for 5-10 min; you could wear a warm up suit (skips, butt kicks, high knees, karaoke…)

4) Easy running for 1 mile

Try these prior to your next workout and I am sure you’ll have a positive outcome.

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