-
Dynamic Warm Ups
Posted on December 2nd, 2011 4 commentsThe old school way of warming up for running was static stretching. If you’re even older than old school, you may have done some bouncing movements to stretch those muscles. Turns out that’s not the best way to warm up as static stretching may rob you of power and speed. Stretching will keep you flexible and enhance your range of motion, both of which are beneficial to the runner but it should be done after a work out when muscles are warm and ready to be stretched.
Last night at our Couch to 5K program we took our runners through four simple exercises that are the first in a series of 13 exercises designed to get you warmed and ready to run with speed and power. This is not the complete set of exercises but they are great for a beginning runner. Do each exercise for about 10 yards.
High Knee Walk
- Extend the stepping leg until the thigh is parallel to the ground
- Rise up on the toes
Wakes up the opposite hip flexor
High Knee Skip
- Rhythmic action
- Not for height or distance
- Thigh parallel to the ground
Puts hip flexors in action
High Knees
- Get upright - head up
- High # of foot strikes
Fully activates hip flexor
Butt Kicks
- Heels to butt
- Start slow and build speed
- Warms up hamstring and takes quadricep through full range of motion
Next week - Zombie Warm-up
It’s not too late to join our Couch to 5K program. Contact Coach Greg Shore or Coach Noah Moore and we’ll get you started.
4 Trackbacks / Pingbacks
-
[...] Greg did a great job of showing our Coach to 5K group how to warm up muscles with Dynamic warm ups last week. The important thing is to warm up muscles with movement and to stretch warmed up muscles [...]
-
[...] week was our first in a series of Dynamic Warm Ups for our Couch to 5K athletes. I call the next two exercises our Zombie warm up [...]
-
[...] of Dynamic Warm-Ups. We’ve been teaching just a few each week at our Couch to 5K program. Part 1 - Dynamic Warm Ups. Part 2 - Zombie Warm [...]
-
[...] Part 1 - Dynamic Warm Ups. [...]
Simple but Important Stretches @ Charleston Runs December 5th, 2011 at 16:56