The Warm-up - June 3, 2015

Old habits are hard to break.  You can’t teach an old dog new tricks.  Clichés.  There are dozens to describe an older runner’s resistance to change.  And after more than 35 years of running I’ll stipulate to being an old runner, and to my reluctance to alter what I’ve been doing since taking up the sport in 1978.  Prime example – the warm-up.  More often than not, I’ll step out the door and begin a run, knowing the run would be more productive with a proper warm-up.  If you’re headed out on a base mile or easy run, the “old runner” method of warming up with slow running is fine.  If you are preparing for a race or a fast paced workout you should change your warm-up accordingly.  There are two components to a good warm-up – general and specific.  BOTH are important to maximize the benefits of your workout.  The optimal general warm-up for fast running is slow running.  It elevates the core body temperature and lubricates the muscles allowing them to contract and relax more efficiently. A specific warm-up increases neuromuscular activation and takes your major joints through a full range of motion.  Following a short jog it is time for this specific warm-up.  My recommended sequence follows:

Forward/backward arm swings

Side to side trunk rotations with arms extended outward

Walking Lunges

Jogging forward while rotating hips from side to side (karaoke)

Jogging forward with high knees

Jogging forward with butt kicks

Forward/backward leg swings

Side to side leg swings

 

Each of these movements should be performed for 20-25 seconds or 100 Meters. This specific warm-up is followed by a set of strides.  Run for 20 seconds at a pace you are targeting for your workout.  Stop, walk for 20 seconds and repeat.  Complete four of these 20 second strides.  This is a very specific warm-up and will prepare you physically and psychologically for your workout.