FALL TRAINING BASICS: WARM-UPS
TURKEY TROT 5K TRAINING ABC’S: WARMING UP BASICS
September 11 is the first official day of the 2017 Turkey Trot with Track Days 5K Beginner Training Plan, (WEEK 1 will post tomorrow) unless you are shifting the week earlier or later to start Sunday or Tuesday respectively. You can MAKE THIS ADJUSTMENT to insure longer runs and rest days are scheduled when most convenient for YOU.
Every day that a run/walk session is planned “dynamic stretches” are on the calendar, plus there are 5 minutes of pre-run, moderate-intensity walking. Together, the dynamic stretches and the 5-minute pre-run walk constitute a full ‘warm-up’.
Those new to running may question the purpose of a warm-up. Rather than just doing it, there’s good reason for runners and walkers to know why, as chances may increase it will be performed properly and consistently.
Jake Bernards presents a simple explanation and concise description in a piece for ACTIVE.com, “Why You Need to Warm-Up Before Exercising.” We don’t want to steal his thunder, so click on the link to his article and read about the 3 physiological goals you should aim to accomplish with this session.
In the article, there is a link to a sample dynamic warm-up. Many of the prescribed 10 moves are hip girdle mobility exercises (or “MYRTLs” as some physical therapists and trainers/coaches call them). If you perform MYRTLs before a run/walk they qualify as a part of a warm-up. You can add a few more dynamic stretches like walking lunges, side lunges, toy soldier walking, skips, high-knee or knee-hug walking, and butt kicks.
Earned Runs RESOURCES page has a link to a demonstration of a MYRTL routine as well as some other DYNAMIC stretches. Don’t let the names confuse you. Exercises can function as dynamic stretches and at the same time help keep the joints mobile, so either name might apply. What these exercises, dynamic stretches, mobility routines etc. have in common is MOVEMENT that mimics or exaggerates the same movements performed while running.
STATIC stretches are what the name implies; body poses held while the limbs are not in motion. Don’t be fooled into thinking these stretches are not valuable or not necessary. After a run, they help ease soft tissue (i.e. muscle, tendon, connective tissue) tightness. If there’s no time immediately afterward, a static stretch session can be a wonderful, relaxing, in-bed pre-sleep or a wake-up routine. Especially with aging, static stretches can assist with maintaining a good (and youthful) running form. BUT these stretches are NOT thought to be beneficial when performed immediately BEFORE a run or walk as a warm-up.
DON’T OMIT THE WARM-UP WALK OF 5-10 MINUTES AT MODERATE INTENSITY. It will serve to elevate your heart rate and increase the circulation of blood to your muscles. What’s an easy test to determine if these two objectives have been accomplished? If you feel a bit warmer after a few minutes and take off a layer, zip down a jacket or shirt front, or loosen a neck scarf!
Warm-ups are essential to avoiding discomfort and injury as workouts increase in distance and difficulty. If a beginning runner feels good taking on and finishing a longer run, there’s less chance of becoming discouraged and quitting. That’s basic.
Earned Runs website RESOURCES page
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EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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