Warmup Routine for Runners00Warming up prior to a run is necessary for a number of different reasons. Ideally we warm up prior to in order to prepare our body and to decrease our risk of injury during the run. This consists of increasing blood flow to the proper muscles and activating them in order to increase our human performance and get the most out of each run.
One of the biggest debates in the runner community is “How do I properly warm up prior to activity?”. Growing up most of us were told to static stretch or hold stretches prior to running. Static stretching warm up were designed to improve your flexibility prior to activity, but it that what we really want?
Recent research has debunked static stretching prior to running. Research shows that stretching prior to activity may in fact decrease our force output, hence decreasing our overall human performance -‘Sports Med. 2017 Aug; 47(8):1531-1541’.
Other research has concluded the opposite for dynamic or active stretching. Dynamic stretching prior to activity has been shown to improve our human performance by having a positive influence on our power, speed, agility, strength, endurance, and aerobic capacity - ‘JSCR. 2008 July; 22(4):1286-1297’.
This research supports the use of the dynamic warm up prior to your run in order to optimize your human performance without affecting your force output in a negative way..
Creating an Effective Warmup
The smartest and most efficient warmup is one that gives your body a chance to loosen up, gradually increases your blood flow and heart rate, and prepares you for the intended sport. As a runner, it is extremely important that you warm up in order to decrease your risk of injury and optimize your human performance.
Step One: Foam Roll. Foam rolling has been shown to increase blood flow to the area and get your muscles ready to move. Do NOT foam roll for too long. If you spend too much time on the roller, you may upregulate your parasympathetic nervous system and go into a state of relaxation. Stick to 15-30 seconds of foam rolling per muscle group as a warmup.
Step Two: Dynamic Warmup. When you create an effective dynamic warm up, you want to create one that focuses on the
muscles you are about to use. In running the most important muscle being used is the heart, but that is a cardiac muscle. In this feature we are focusing on the skeletal muscles. The most important skeletal muscles used during running are the gluteal muscles (medius, maximus and minimus), quadriceps (rectus femoris, vastus intermedius, vastus medialis, vastus lateralis), hamstrings (biceps femoris, semimembranosus, semitendinosus), hip flexors (iliacus, psoas major), and the calf muscles (gastrocnemius, soleus). The most important secondary or stabilizer muscles are the abdominals and upper body muscles (chest, arms, shoulders and back).
In order to prepare the body for running you must prepare the joints and muscles via mimicking through sport specific movement. The movements are meant to get the muscle to ‘fire’ or activate and to increase blood flow to the area in order to warm up the muscle. Once the joints and muscles are ready to go, you are setting yourself up to optimize your human performance and at the same time decrease your risk of injury.
Step Three: Move. Movement based exercises that mimic running movements will help activate the nervous system and 'turn on' the muscle groups you are about to use.
Step Four: Walk. Walking is a low intensity exercise that will start to increase your blood flow and heat up the muscles, while bringing your joints, muscles and tendons through range of motion movements. Walk for 3-5 minutes.
Step Five: Jog then Stride. After walking, increase your pace and start to jog. Jog for about 3-5 minutes, preferably closer to 5 minutes. Once the blood is flowing and the temperature of your muscles have increased, then you are ready to add in strides. Strides will occur naturally from your jog. As you are jogging, gradually increase your pace for about 50 meters, then gradually decrease your pace back to a jog, then to a walk. Walk for about 25-50 meters, then repeat. Perform 5 strides.
Recovery
Running is an extremely demanding activity, which not only causes physical fatigue, but also mental fatigue. As you train, you are literally breaking your body down (depleting energy stores, micro-tearing the muscle fibers, increased cortisol & sympathetic drive). Appropriate rest and recovery sets your body up for optimal rebuilding, allowing you to come back stronger and fitter than before.
There are many ways you can help speed up your recovery process. A few simple ways include foam rolling post workout, taking in the ideal nutrients, hydrating, and having active-rest days (days that do not include high intensity training). All of these factors will contribute to your recovery.
Stress + Rest = Growth
It’s also important to consider other stressors that you may not initially think to be training related. Things like work stress, relationship stress, social stress, and getting enough sleep, undoubtedly have an effect on day-to-day training. It’s important to listen to your body when going into workouts, and be flexible with workout design, making amendments where necessary to fit the workout to your current level of fitness.
*THIS DOES NOT CONSTITUTE MEDICAL ADVICE, IF YOU NEED MEDICAL ADVICE PLEASE SEEK A MEDICAL PROVIDER*
Warming up prior to a run is necessary for a number of different reasons. Ideally we warm up prior to in order to prepare our body and to decrease our risk of injury during the run. This consists of increasing blood flow to the proper muscles and activating them in order to increase our human performance and get the most out of each run.
One of the biggest debates in the runner community is “How do I properly warm up prior to activity?”. Growing up most of us were told to static stretch or hold stretches prior to running. Static stretching warm up were designed to improve your flexibility prior to activity, but it that what we really want?
Recent research has debunked static stretching prior to running. Research shows that stretching prior to activity may in fact decrease our force output, hence decreasing our overall human performance -‘Sports Med. 2017 Aug; 47(8):1531-1541’.
Other research has concluded the opposite for dynamic or active stretching. Dynamic stretching prior to activity has been shown to improve our human performance by having a positive influence on our power, speed, agility, strength, endurance, and aerobic capacity - ‘JSCR. 2008 July; 22(4):1286-1297’.
This research supports the use of the dynamic warm up prior to your run in order to optimize your human performance without affecting your force output in a negative way..
Creating an Effective Warmup
The smartest and most efficient warmup is one that gives your body a chance to loosen up, gradually increases your blood flow and heart rate, and prepares you for the intended sport. As a runner, it is extremely important that you warm up in order to decrease your risk of injury and optimize your human performance.
About Bespoke Performance
Bespoke Performance
PT, DPT, CSCS, ATC
What is Bespoke Treatments? REFINING THE PHYSICAL THERAPY EXPERIENCE
At Bespoke Treatments we are changing the way people think about and experience physical therapy & performance training. Bespoke’s treatment concept is hand crafted, personal and tailored to stand apart from existing models. Generic treatment protocols, crowded appointments and impersonal attention are out; engaging, personalized and results oriented treatments are in.
Bespoke is fast becoming the the go to bi-costal physical therapy destination for the rehabilitative and performance needs of athletes and discerning individuals. Experience is in the details so every moment at Bespoke is considered. Your Treatments are personal, created for you and your body to perform at your best. We believe in empowering our community to move better, feel their best and live life without limits.
What is Bespoke Treatments? REFINING THE PHYSICAL THERAPY EXPERIENCE
At Bespoke Treatments we are changing the way people think about and experience physical therapy & performance training. Bespoke’s treatment concept is hand crafted, personal and tailored to stand apart from existing models. Generic treatment protocols, crowded appointments and impersonal attention are out; engaging, personalized and results oriented treatments are in.
Bespoke is fast becoming the the go to bi-costal physical therapy destination for the rehabilitative and performance needs of athletes and discerning individuals. Experience is in the details so every moment at Bespoke is considered. Your Treatments are personal, created for you and your body to perform at your best. We believe in empowering our community to move better, feel their best and live life without limits.
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