Key points in order to get you started, to become a better runner and eventually cross that line in Dublin on the 28th of October, smiling!
- If you have been on the lower side of the exercise table it might be important to check with your doctor before starting a regular weekly plan. Please inform any of the leaders before exercises if you have any medical conditions and allow us to help you the best we can. We are all part of a group and we do not look down on anybody for any reason, medical or physical.
- Warm-up exercises are of huge importance, ask any athlete. Please do not ignore them. It takes 5-10 minutes and can save you months of painful rehabilitation.
- Running involves the whole body and all the joints so warming up is hugely important.
A warm up should be a key component of any training session, short or long, for a number of reasons. Please take note.
- Guard against injury
- Prepare your body for the demands of the session to come
- Helps the body work more efficiently so you can get more out of the session.
- Get the blood flowing, which in turn gets oxygen to the working muscles.
Note: A warm-up works based on intensity, the harder the session is the longer the warm-up becomes. For example ‘Michael Johnson, former world record holder for the 200 meters which he ran in just under 20 seconds, would take up to one hour to warm up. A marathon runner, running for a lot longer at a lower intensity would take a lot less time to warm up, in or around 10 to 20 minutes.
An example we can use for a full warm up routine goes as follows:
- Fast walking for a minute, slow jog for a minute and finally into a fast jog for 2 minutes of so.
- Begin with shoulders. (rolling motion both ways as arms are extended)
- Chest and back. (hands to the front then to the back)
- Waist. (arms out to the side and begin swings from side to side)
- Pelvis. (hands on hips and roll motion both ways)
- Legs. (hands out in front, look forward and bend down then up)
- Dynamic stretches to finish.( walking high kicks, walking quad stretch, high knees whilst jogging, butt kick whilst running and finally walking lunges)
Holding long stretches is not recommended until after workout which only then will help improve flexibility. We warm up before running to prepare the body to move.
‘There is no answer on how to run, an answer you will not find unless you get out there and actually run’.
Download a hard copy of this advice here: warmingup