Posted on December 16th, 2011 No commentsThis is the third in our series 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 Ups.
So far in our routine we’ve awakened and activated the hip flexor, warmed up the quadriceps by putting them through a full range of motion, activated the small stabilizing muscles in the legs, and warmed up the hamstring and glutes. Backwards running and backpedaling bring power movements in to play while also getting the feet moving.
- Push with front leg
- Reach with rear leg
- Exagerate the arm motion and really throw them in front of you
The backwards run fully activates the hamstring and calf muscles with the hard push off to propel your body to the rear.
This is the same motion that a pass defender uses in football as he moves backwards from the line of scrimmage.
- Feet under hips
- Hips under shoulders
- Quick push off to the rear
Fully activates quadriceps.
By the time you get done with the eight exercises we’ve introduced so far, your heart rate should be elevated and except on the coldest days, you’ll probably be sweating a bit.
Posted on December 2nd, 2011 4 comments
The 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
- Get upright - head up
- High # of foot strikes
Fully activates hip flexor
- Heels to butt
- Start slow and build speed
- Warms up hamstring and takes quadricep through full range of motion
Next week - Zombie Warm-up