4. Hip Opener
5. Shoulders & Wrists
Running Warm-Up (Short Version)
In short, here are the basic steps for a great warm-up, using the videos above as a guide:
- Roll the bottom of the foot (no shoes)- you could even do this at home before you get to the run: 1-2 min each foot
- Do your mobility joint exercises: 3-5 min
- Stand in Pose, pull 10-15 on each leg, fall and change support: 2 min
- Drill/run 5-15 min, depending on the length of the run:- 1-2-3 drill, karaoke, 1 leg pull, stable arm drill (all of these drills can be found in Brian MacKenzie’s book PowerSpeedEndurance)
- Practice finding your fall/cadence for your run- use a metronome to set your cadence- minimum goal 90/foot/minute – this is for a long run, up to 100+ for a shorter, faster run
The Post-Run Routine
Rather than just stopping after your run, spend some time doing some hip strengthening exercises for recovery. CFE recommends a strength and recovery workout that includes the GHD (both directions), KB swings, pull-ups and presses. Do sets of 3 X 15, all untimed.
If you are at the run or cannot get to your box, the best substitute are moving planks and bridges. After you have done some hip exercises, you can do more mobility exercises — there are many examples from Kelly Starrett in the PSE book by Brian MacKenzie. In the case that you do not have any access to extra equipment, here’s a basic cool down routine to aid in your recovery:
If you can be disciplined enough to take care of a proper warm up and cool down, you are more likely to maintain better positions during your run, prevent injury, and recover more easily. The time you invest in this will be well worth it.