Can I ditch my warm up?
Is it important to warm up for your run?
Every runner is told it is important to warm-up but do they do it? It is so easy to stay in bed those extra minutes when you are not quite bought into the reason why we need to do something.
Running is the sport in triathlon that is by far the most impacting. As we age muscle elasticity decreases and a proper warm-up expands your range of motion to help counter those deficits. For those that do a lot of sitting throughout the day the hips and hamstrings can be quite affected. What we tend to do as runners especially when we tire, we start to flex through the hips and assume that sitting position when we run. Therefore it's integral to try and keep that straight position right through the body, to maintain good, efficient run form and avoid injury.
Here are some things you could add into your warm-up regime to help your mobility and to activate your muscles, getting the body ready to fire on all cylinders.
Mobility
1. Streamline stretch - feel the elongation through the abdominals taking the weight off the lower body when we run.
2. Lunge complex - this is a good piriformis stretch and a great hip opener with a touch of thoracic mobility.
3. The world's greatest stretch - targeting hip and thoracic mobility using this regularly gives you a good indication if you are getting more mobile. How close can you get your elbow to the floor whilst keeping your back leg straight?
4. Leg swings - is you avoid movement in the back and this is a great hip stretch.
Activation
1. Toe Walk - raise your heels as high as you can and you will feel your calves start to wake up.
2. Heel Walk - raise your toes to the sky and feel the front side of your shin.
3. Single leg hops - switching on those core muscles, staying controlled.
4. Toe touch drill - targeting the glutes and VMO for stability every time you take a step.
Want some guidance to action these correctly? Check out this vid
https://www.youtube.com/watch?v=2Wn8bFcCap8
You will know you are properly warmed up when you break a sweat, but take your time building up to it.
Author – Head Coach Amanda Moore