The goal of a warm-up is to prepare your body for a hard effort and prevent injuries. All runners should have a consistent warm-up routine that they use prior to workouts and races. A warm-up progressively increases heart rate, blood flow, and body temperature.
I liken this to a pre-flight checklist, ensuring that you're “all systems go” before takeoff. Your body needs to be ready to be pushed to its limits. As you advance through your warm-up, pay attention to your body's cues. Are you sensing tightness in specific areas? Do you require additional time for foam rolling, massage gun, stretching? Could a few more dynamic leg swings be beneficial, or should you address any other specific issues that might exist? Be proactive about identifying any problem areas and addressing them deliberately ASAP. Unfortunately, many athletes underestimate the importance of this fundamental aspect of their training, settling for subpar warm-ups that may lead to potential injuries.
A proper warm-up routine incorporates the following:
Warm-up run
15-30 minutes of easy running.
Dynamic flexibility drills
Dynamic flexibility exercises involve active movements that activate muscle
groups and over time they will improve flexibility and range of motion.
Examples include leg swings, arm circles, high knees, walking lunges, and hip
circles.
Sprint drills
Sprint drills are important for neuromuscular activation and when done properly
will improve your running mechanics.
Examples of sprint drills include high knees, butt kicks, A-skips, B-skips, and
running drills with an emphasis on proper form.
Strides
Strides are short, controlled sub-maximal efforts while maintaining good
mechanics.
During each stride you want to build up to 90% of full effort, focusing on good
form throughout.
These should be done on a flat surface or on a slight incline.
Remember: If you expect to get the most out of yourself in a hard workout, your body must be primed and ready to go. Take the time necessary to do this right!
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