Hey guys, It's almost FRIDAY! So, I know that means most runners are gearing up and getting ready to tackle that weekend workout or possibly that first race of the season!
We all seem to know what to do when it comes down to the workout, but how do YOU begin your session?
It's SUPER important that we start each run warming up our tissues and joints (and no I'm not talking about just running or using your first 10 minutes of your run "warming up").
The reason why so many runners get injured, AND STAY injured, is because we neglect the general principles of movement and focus solely on the sport. That's why warming up and performing drills BEFORE you start actually moving IS SO important to the life of your activity. Otherwise your friends will be lapping you while you're on the couch or a doctors office.
Before we perform the actual activity of our workout, we must prepare the tissues and joints to be active through mobility and warm up drills. "Hey get ready to work, we're going to start moving".
It's super important to get our tissues in the correct placement before we move them, ideally the hips, ankles, and hamstrings. If our hips are super tight, from sitting all day, and the first thing we do is run, VIOLENTLY opening and closing them without ANY prior movement, over time they were tear and or not perform to the ability THEY COULD....you could be eliminating your own potential.
After 10-15 minutes of mobility, it's key to perform some sort of dynamic warm up to fire up the muscle elasticity chain, that includes the tendons in our ankles and the tissue and muscle that connects to the 2 lower calf muscles. Think of them as a rubber band, if we've been sitting all day then instantly load them with the impact of running, they could potentially snap...youch.
So, be sure to spend 10-20 minutes performing some sort of NON running dynamic warm up. Below is a short video of a few warm up drills I like to perform BEFORE I begin running.
So what's that red band around my leg? It's called a Voodoo Floss Band, cool name huh?
It adds multiple benefits to your tissues and longevity of your running.
1. It unglues sticky tissues (aka knots or previously injured tissue).
Think of those tight knots that we get, as a dryer sheet, it sticks to everything and it hard to roll it back out. The band tacks down the tissues and through movement, forces them to break up and become unstuck.
2. Compression creates blood flow for faster recovery
The band does add a compression component, like a sleeve that takes your pulse. When we release the band the tissues that's been rubbing together breaks up, releasing the knots and tightness and healthy blood rushes to that area, ushering out the excess scar tissue. AKA RECOVERING FASTER.
The compression also helps with inflammation.
My ankles and calves are always a little tight. Once I do this warmup, with the voodoo band, I feel as if I have brand new legs once I release the band.
These guys are available on amazon/mobility wod and should be in every runners/athletes bag.
Thanks for reading.
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