I’m starting a new regular feature here at SBS that I’m calling some of the Best Exercises that you probably aren’t doing. The idea is to share some overlooked exercises that might make a difference in your training. Like the Bike Essentials posts, I just want to give you a look at how some of the other kids are doing it.
I decided to start off the Best Exercises posts with dynamic running warmups. It seemed fitting. Running is how I got started in endurance sport and how I finish most of my races. My two major preoccupations are trail running and triathlon. While it seems like I spend most of my time these days obsessing about swimming form and cycling speed, running is never very far from my mind. Running comes up a lot in triathlon and is all but unavoidable in trail running. Running is also the activity where I tend to get injured the most, which is pretty typical for triathletes really. My interest in improving my running never wanes.
As I’ve gotten older I’ve started taking warmups more seriously. I often walk or jog for five to 10 minutes before I start a run. And I’ve been known to get on the elliptical before I get on the treadmill. I just seem to run better if I invest some time into a warmup.
Multiple Dynamic Warmups from Track Coach Ed Barber
In addition to just walking or jogging as a warmup, there are quite a few running warmup drills or exercises that not only get you warmed up but also stretch or strengthen specific muscles. These include drills like high knees, butt kicks, walking lunges, side walking or side jumping jacks, toe walking, heel walking, etc.
My first encounter with running warmup drills came last year at a triathlon clinic taught by Coach John Hanna, www.e3tri.com. I learned a lot at that clinic. My favorite moment from that clinic was when we were doing high skipping as a group across a parking lot. The looks from the birdwatchers and dog walkers were priceless. I swear I heard someone whisper flash mob.
On a recent run on my local running trail, I did my usual walk, jog, act-like-you’re-going-somewhere warmup and followed it with high knees, butt kicks, side jumping jacks, toe walking, heel walking and a half dozen forward lunges. Nobody laughed. OK, it was a windy day. I may have just not been able to hear them laughing. If the thought of me doing side jumping jacks for all I’m worth across the top span of the pedestrian bridge on the Tusculum Trail makes you smile, that’s cool.
Lesley Paterson 10 Minute Warm Up
So please take a look at the videos in this post and pick out a half dozen warmup drills to try before your next track, trail, or road workout. Maybe rotate in one or two different drills every week or so to find the ones that work best for you. Go slow and easy the first few times. Let comfort or discomfort and prudence be your guide.
Lunge Warmup with Coach Jay Johnson
Do you have an exercise, drill, or stretch that has made a big difference in your training? I would love to hear from you. Leave me a comment here or e-mail me: alfred@swimbikestumble.com.