Running specific warm-up
What is a running specific warm-up? Normally , we get changed, put on running shoes and off we go. Every running session should begin with a warm up and it needs to be dynamic.
A funny alternative version of a warm-up (not adapted for athletes):
The movements in the video are gentle and rhythmic, but they will not engage the muscles required for running.
The older I get, the more inflexible I feel at the beginning of my runs. This is also more than likely due to the fact that I work in an office and spend too many hours seated in front of a computer. Thus my hip muscles are tight and my glutes are not firing.
Each type of running session requires a different length of a warm up. If an easy jog is on the agenda, a few minutes will suffice. For a speed / track session, the duration should be considerably longer.
By using a resistance band during the warm up, it will not only activate the muscles required, but it will also strengthen them. Ensure to increase the resistance as your strength increases. If you have reached max resistance (which is normally the blue or black band) add a second band. For the endurance runner, one band should be enough.
Easy jog session
Prior to an easy jog, a few minutes is all you need to warm up. However if you have spent most of the day seated or communting, add an additional five minutes to your warm-up.
| HALF MOON WITH BAND ON ANKLE | 8x PER SIDE |
| DIAGONAL TO THE BACK WITH BAND ON ANKLE | 8x PER SIDE |
| SIDE MOVE WITH BAND ABOVE KNEE | 8x PER SIDE |
| SINGLE LEG BRIDGE (WITH BAND ABOVE KNEE MORE ADVANCED) | 30″ PER SIDE |
| LYING, HIP FLEXION EXTENSION WITH BAND ON FEET | 8x PER SIDE |
| BIRD DOG EXERCISE | 8x PER SIDE |
| KNEE DRIVE / ACHILES EXTENSION | 8x PER SIDE |
| HAMSTRING SWEEP | 8x PER SIDE |
| RUN SLOW | FIRST 10′ |
Posted below is a great warm up video from Emma Coburn, the tallented American 3000m steeplechase world champion.
Speed/Threshold session
Before a speed session, the warm-up is even more important. We need to warm-up all the muscles required in order to be able to perform well during the entire session. During such a session we are working at threshold pace or at a high percentage of our VO2max (maximal oxygen consumption) up to 110%.
It is a good time as well to meet your team mates and work together before the session:
During the warm up, ensure you are wearing enough clothing, (including gloves, hat, etc) in order to stay dry and warm. Remove the extra layers during the session and wear them again for the cool down.
It is important that this warm up starts with a very slow ten to fifteen minutes jog. After the cardiovascular system has been adequately warmed up, a dynamic stretch along with activation exercises should follow.
At the end of the dynamic warm up, finish with 3 to 5 strides (80 to 120 meters at a fast pace, starting easy then accelerating to a sprint).
Here is a typical warm up which can be done over an 80 meter distance on flat ground, returning with an easy jog between each drill:
Drills
| RUN SLOW | 10′ TO 15′ |
| ARM SWING Forwards & Backwards | 80m |
| HAND JIVE | 80m |
| SIDE HOPS Both sides | 80m |
| A-SKIP skip with high knees. As you bring your leg down, finish with a slight pawing motion as you pull backwards. | 80m |
| HIGH KNEE with clap under hamstring | 80m |
| B-SKIP nearly identical to the A skip, but first extend the leg forward. This extension of the leg dynamically stretches the hamstring and then allows you to really emphasize the backward pawing motion as your foot lands on the ground and pulls through. | 80m |
| CARIOCA with hip rotation | 40m ONE SIDE 40m OTHER SIDE |
| CARIOCA with high knee | 40m ONE SIDE 40m OTHER SIDE |
| HAMSTRING SWEEP | 80m |
| STRAIGHT LEG KICKS | 80m |
| SQUATS for more advanced, one leg Squats | x10 (x10 PER SIDE) |
| WALKING LUNGES WITH TWIST | x10 PER SIDE |
| LUNGES | FRONT / RIGHT REAR / LEFT |
| SIDE LEG KICKS (along wall) | x10 PER LEG |
| STRAIGHT LEG KICKS (with team mate) | x10 PER SIDE |
| STRIDES (80m to 120m) | x5 |
It is important to keep rythm during these exercises and perform them properly. In order to keep warm, it is important to jog (not walk) back between each drill.
These drills not only serve as a warm up but they also improve joint mobility, strength, speed, co-ordination and running form.
Cool Down
After every session, drink plenty of water to re-hydrate, even during winter when you don’t feel thirsty. For the cool down run easy for ten to fifteen minutes to allow the heart rate to return to normal. This will also aid in muscle recovery and prevent delayed onset of muscle soreness (DOMS) which may only appear a few days after a very big session.
In order to benefit from the cool down, it is vital to run slow.
Where possible, it would be of a greater advantage to run barefoot on grass in the opposite direction of which you performed the session.
Conclusion
Always spend at least five to ten minutes to warm up sufficiently prior to any session.
After the warm up, the cardiovascular system along with required muscles will be ready to perform for the entire session.
Perform a cool-down after each session, it will help return the heart rate to normal and will aid in muscle recovery. Remember, this needs to be run slow and gentle on soft ground.
Hi Jerome, I was at the GCH talk on Friday evening and found it really really interesting. I’d be interested in getting a plan off you. I have a couple of events signed up to for this year and would be interested in working with you. If you could give me a shout on delahuntgreg@gmail.com that would be great