The Weather Is Warming Up. Are You?
Once you are mentally, emotionally, and physically ready to go run, it is easy to jump out the door and hit the pavement, or trails!
That is the appeal right? Running is convenient because the prep work is done quickly. However, your running times may not improve and your running seasons may be cut short if you do not consider a proper warm up and cool down routine.
So, why not do a warm up and cool down?
“I do not have enough time.”
Well, recovery from injury takes more time. Just saying.
If you start running too quickly without warming up you will expose yourself to risk of a tendon strain, ligament instability, or joint irritation.
If you do not cool down properly, you can risk a prolonged duration of muscle fatigue, increased heart rate, restlessness, and dehydration.
“I run fine without warming up or cooling down.”
True. Some people feel great when all they do is their mileage for that day.
A warm up and cool down routine does not need to be approached just to avoid injury. Adding a warm up and cool down routine is likely to serve as a missing link if a runner has plateaued on their performance level.
The beauty is that it can be personalized to cater to what your needs are to assist in improving your running abilities.
“I do not know what to do.”
You are probably closer to knowing what to do than you think. Movement is key.
A warm up and cool down should consist of movement patterns that would transition you from a rested state to a fully active state, in this case, a running state.
Most of the time you do not just jump out of bed and show up to work, you do some routine to prepare yourself to be there; standing up, getting dressed, brushing your teeth, eating breakfast, checking the news, listening to the radio. All of these tasks are engaging your mind and body a little bit at a time to prepare for your day.
Observe collegiate or professional runners. Their routines always include a series of warm up drills and an effective cool down. Your competitive side may not be at the same level, but efficient and heathy running can be accomplished at all levels of the sport.
It is easy to debunk any truth you think you hold to not warm up or cool down.
It is vital to care for your body if you expect it to perform. Runners are quick to challenge their body with increased mileage, faster time demands, frequency in races. Runners need to be just as quick to care for their body in order to reach new challenges.
The following is an example warm up and cool down routine. Try it. Tell us what you think.
Example Schedule: 5 Mile Group Run at 6PM, Beginner Warm Up/Cool Down Routine
Warm Up
5:50-5:51: Walk around- Park further away from the starting location and walk around before getting to the round-up point.
5:51-5:52: Jumping jacks- Personal favorite! Take your time with them. Jumping jacks allow for extremity mobility, core stabilization, increased ground impact force, and increased heart rate.
5:52-5:53: Arm rotations- Swing arms across the body, overhead, to the sides counter clockwise and clockwise.
5:53-5:54: Hip swings- Stand at a fence of sign and swing your legs across your body left and right and then forward and back.
5:54-5:55: 3 10-second strides with rest in between- Take full slow strides with exaggerated form to mobilize joints and mimic your running patterns
5:55-5:56: 10 lunges- Take lunge steps forward to reach a 90 degree angle at the knees. This exercise will cause muscles to be recruited for pelvic stability.
5:56-5:57: 30-secounds high knees and 30-seconds heel kicks-This pattern helps increase activation of the hip flexors and spring activation at the Achilles tendon.
5:57-6:00: Mingle with group runners, take a quick sip of water!!
6:00: START RUNNING!
Cool Down
7:10-7:12: Short jog around the block and back.
7:12-7:13: Static stretch for the calf muscles- 2 sets of 15-second stretches per side.
7:13-7:14: Static stretch for the hip flexors- 2 sets of 15-second stretches per side.
7:14-7:15: Toe walks and heels walks- 30-seconds on toes, 30-seconds on heels.
7:15: HIT THE SHOWERS!
Consider the Core Part II
The previous blog discussed what muscles the core is composed of and why it is valuable to have activation of the core. It is important to remember the core muscles listed are highly integrated to a number of other muscles and fascial coverings that expand above and below the center of the body.
How do you know if your core is strong enough?
A GOOD way to know if your core is strong enough (for you) is the absence of weak core symptoms. Some signs of a weak core include low back pain, side cramping when running, trouble breathing, difficulty picking up things, pain in the morning, and discomfort when seated.
A BETTER way to know if your core is strong is by challenging it through specific activations. Practicing specific breathing patterns, maintaining proper postures while seated or standing, utilizing bracing mechanics to lift a toddler or heavy furniture, are all daily tests to evaluate the strength of your core.
The BEST way to have an understanding of your core strength is to have it assessed by a movement professional. Chiropractors are specialists who can evaluate your core activation, stabilization, endurance, and relaxation control. Core strength can be difficult to determine on your own. Having another set of eyes to evaluate core strength can help piece together what areas need more work in order to reach valuable strength.
How can the core be activated efficiently and effectively?
Efficiency of the core is dependent on neurological feedback and mechanical control. Neurological feedback is the process to initiate, execute, react, and stop movement patterns. Mechanical control is the soft tissue response to the neurological input. Coordinating the process takes time if the system has not been executed properly.
Some activities are more effective at gaining core efficiency and strength. In the absence of discomfort or after a proper assessment, there are a number of exercises that can be completed to help increase core activation and in turn improve the strength of the area.
Top 3 Core Activations
- BRACING: Brace the midsection of the torso as if expecting a punch toward your gut from any direction.
- RELAX: Allow the midsection to relax enough such that you could push lightly on the stomach without discomfort.
- LIGHT TAPPING: At areas that will not brace or will not relax, tap lightly with your fingers to provide nervous system activation to stimulate a feedback loop for that physical area.
Top 5 Core Exercises
- Thoracic Diaphragm Breathing
- Pillar Plank
- Side Planks
- Dying Bug
- Bear Crawls
All of these exercises require core activation without flexing through the core like a sit up would demand. These are the safest and most effective core exercises to start with. Most of these exercises can be found online through professional movement sites. To learn how to complete these exercises, do not hesitate to email or call the office for instruction!
Hopefully this series has shed some light on the concept of “core”. It is a goal of our office to educate patients and the community on ways to care for themselves.
Challenge trends.
Ask questions.
Stay educated.
Consider the core.
All the best!
