WARM UP AND COOL DOWN:
For STRENGTH AND FLEXIBILITY, try “TECHNICAL DRILLS”
Article by Steve Baker
From my observations of athletes over the years, the haste with which athletes
(runners) warm up, stretch, and warm down can present as big an issue as
training too hard, too fast, too often. You have 30-40 minutes for your lunch
time run. Your warm-up consists of leaning against a car to stretch out your
calves, and standing on one leg, pulling the heel of the opposite leg up
to touch the butt to stretch out your quads…then, you’re off! “Ring
a bell”?
If you are still reading this article, then perhaps I have touched a “sore
spot”. Some of the methods of warming up learned in years gone by have become
obsolete. Don’t panic! You are in the company of many others who still believe
in and practice these methods. I believe there is a safe, more effective
way to warm up and warm down the body in preparation for and recovery from
a work out. This article is intended to provide you with the tools you will
require for a safe, efficient, and enjoyable way to warm up and cool down.
Don’t misunderstand me. I believe that athletes such as sprinters, hurdlers,
gymnasts, and dancers can benefit from carefully controlled stretching exercises,
static (active and passive) and ballistic, after a thorough warm up. However,
in the context of distance runners these stretching habits appear to be
of little benefit. Many endurance athletes and some coaches to this day
still associate stretching as a means to warm up. In doing so, they feel
they lessen their chance of injury and will improve their performance, but
this certainly is not the case. In fact to quote Jeff Galloway: “Stretching
is the third leading cause of injury among runners. While injuries are almost
always the result of improper stretching, it is very easy to injure yourself
while doing a stretch that seems perfectly safe”. Scientific studies
support this treatise, and conclude that endurance athletes who do stretch
are generally more injured than those who do not stretch at all! This does
not indicate that “stretching is bad for you”, rather it suggests that,
if the warm up routine and correct stretching procedures are not followed,
problems are likely to become more evident. I would suggest that stretching
per se before or within about two hours of finishing a run or race should
become taboo.
It is very important that as endurance athletes we maintain and in
many instances increase our flexibility. This can be done with a proper
warm up. For endurance athletes warming up and cooling down is essential
and possible more important than stretching. “A good warm-up reduces the
muscle soreness associated with the early stages of an exercise program,”
says Dr. Phillip Maffetone in his book Training for Endurance “decreases
the risk of injury and may be the most ‘therapeutic’ aspect of exercise.”
He goes on to say, “On the other hand, eliminating a warm-up can result
in an abnormal electrocardiogram, myocardial ischemia, and poor blood pressure
response following exercise, even in healthy, fit individuals.”
A warm up and cool down must be evident at every workout. This equates
to at least 25 to 30 minutes of time with each workout. The previously mentioned
30 - 40 minute lunch time dash, alone or with work mates, might have to
be re-evaluated. If for some reason you have not ‘warmed’ up to the concept
of warming up and cooling down, consider this: by incorporating these strategies
into your running routine you could be running free from injury. More benefits
for less rush.
Warming up is the first step of exercise: the slow shifting of blood
into the muscles that are doing the work. An absence of, or rushed warm
up puts significant stress on the remainder of the body as a large percentage
of the blood is quickly diverted from the brain, nervous system, adrenal
glands, liver and digestive system to these muscles. Got the picture: If
this process occurs too rapidly at the start of the run it’s like the rest
of the body goes into shock. Not what you had in mind when you set out on
a health promoting run! Life is often filled with minor and unfortunately
some major stress. Do not add to, or take these with you on your run. This
warming up of the muscles, and indeed the mind to the new job at hand can
not be rushed. A slow transfer of blood from one area / task to an other
greatly minimizes the potential for stress. Allow 15 - 20 minutes warm up
of easy running and walking ( this is not a ‘rude word’ as some athletes
may think ), to bring your pre-exercise heart rate to a working level,
to increase muscle temperature, metabolic rate, blood flow and lubrication
of the joints, in so doing providing you with the following benefits:
Muscle temperature increases, resulting in the muscle contracting
more forcefully and relaxing more quickly.
Increased blood flow to working muscles, bringing to these
muscles fuel in the form of oxygen and nutrients, and removing any waste products.
Hormonal changes resulting in a greater production of hormones
responsible for regulating energy production: Increasing the fats
in the blood that are essential for aerobic muscle energy and crucial for
endurance.
Increased flexibility and range of motion in the joints.
Done without rush the organs and glands are given time to compensate
for this upsurge in activity. You are now feeling warmer, less stiff, more
relaxed, and if you are really listening to your body as opposed to the
conscious mind, it is saying “Thank you. I’m ready to pick up the pace whenever
you are”. What a concept! Today, now, stop beating yourself up, and begin
to “Train the puppy”.
OK. So where do you go from here? Below is a list of “Technical
Drills” designed for and proven to increase the range of motion (
flexibility and mobility ), to stimulate the nervous system, to strengthen
and to stabilize the muscles required for running. When performed regularly
(I would suggest three times a week) after a good “Warm Up”, followed by
a few “Pick-Ups”/ ”Strides”, these drills will begin to work their
magic. A proven means to develop those neurological pathways, to perfect
that “gazelle like” running form that we are no doubt working toward!
View the warm up and technical drills as you would a dance, a song! There
is no rush to get to the end. Enjoy each step, each note. Seeking perfection
in the “here and now”. Prepare your whole body, mind, and spirit to be ready
for the best workout ever.
General Instructions:
Posture and form are paramount. Drills should be done once warmed
up, or at the end of a run, 2-3 times per week. Above all: do not forget
about those arms and your breathing. Ease into the drills, and back off
gently. 15 - 30 secs per activity is ideal. Do not feel obliged to do all
15 activities each work out. Start with 6 and build from there. Poise, smoothness
and balance being the operative words.
1. Arm Swings: Variable. (With and without skipping)
Stretch shoulders, chest and rib cage.
Stride ( 5 - 8 sec accelerator)
2. Side Skip ( both directions )
Stretch and strengthen ab/adductors.
3. Toe Flick
Activate hip flexors / hip joint.
4. Cross-over/ Grapevine ( both directions ) ...
Stretch and strengthen hip rotators
and ab/adductors.
Reaching back leg then driving up
/ over the front.
5. Leg Swings ( Using fence, post or buddy to steady
yourself. )
Forward, side, figure 8.
Stride
6. Ankling
Concentrate quickly snapping feet
off the ground.
7. Bum-kicks
Stretch quads, strengthen hamstrings.
Hips forward, knees behind hips.
8. Backward Skip
Heel to bum.
9. Backward Walk or Run
Stretch and strengthen glutes, hamstrings
and quads.
Heel to bum and stride out.
10. Air Canada ...
Skipping on one leg while lifting
other knee and foot
over an imaginary hurdle.
Stride
11. Walking High Knee March: ‘A’s’
Stretch glutes, strengthen hip flexors.
12. ‘A’ Run
Toes/feet up: dorsiflect.
13. Knee up, Heel out, Foot Pull Backs: ‘B’s’
Stretch glutes and hamstrings, strengthen
hip flexors, quadriceps, and
hamstrings. Dorsiflect. (Encourage
‘negative foot speed’)
14. Walk toes
Toes out / toes in.
15. Heel Walk
Stretch calves, strengthen toe extensors.
Toes curl under.
Stride
The equally important warm down aids the venous blood return to the heart
discouraging “pooling” of the blood in muscles that suddenly become
inactive. The heart rate will be encouraged to return more closely
( 10 - 15 above ) to pre-run rate. After every workout allow at least 10
minutes to warm down. The longer or more intense the workout, the longer
the warm down. The warm down is not an option. It is a significant part of
the training session!
If for some reason you do not like warming up or cooling down it might
help to consider which you hate more: warming up and cooling down, or injuries!.
In my coaching, running, and racing, I have learned and benefited from the
incredible power of “positive thinking” and “visualization”, but, these
benefits are not as effective or realized unless accompanied by frequent
practice! A little facetious, but you know what I mean. Give your running
miracle machine, comprised of 60 billion cells plus, the best opportunity
to perform at a healthy optimal level. Regard the warm up, technical
drills, and the warm down as an integral part of training, not an interruption
to be rushed through or omitted. I promise you will notice the difference
within a few weeks.