A thorough warm up is essential, whether you are going out for an easy run or competing in a race.
Our resident training expert, Matt Wood BSc MA ASSC, looks at the importance of a good warm up and gives examples of some stretching and dynamic drills that should be done before a hard session or race.
Our resident training expert, Matt Wood BSc MA ASSC, looks at the importance of a good warm up and gives examples of some stretching and dynamic drills that should be done before a hard session or race.
The warm up is a vital part of our preparation for a run however athletes and coaches are often confused of what they need to do. We can all site the need to warm up to avoid injury but we are less likely to acknowledge that a warm up is essential to optimise performance. There are key ideas and principles we should consider and understand in order to get the best out of our warm up.
In simple terms a warm up is any activity that prepares the athlete for the subsequent performance. Our body is like a machine with lots of connected moving parts and systems. A good warm up considers these and targets optimal preparation for each in term.
The current trend is to perform a Dynamic Warm Up – this has become a catch all term used to describe a warm up routine – beware that not all warm ups are dynamic! The key difference is that a dynamic warm up creates lasting physiological changes that allow the athlete to perform optimally using movement and the build up of heat in the body.
The best way to illustrate this point is to try a simple demonstration. Stand up and reach for your toes in the classical way bending forward at the hip, how did you perform? Now squat down as in a back squat and grab your ankles with your hands. From this squatting position now extend your legs whilst maintaining your grip on your ankles. Do this once creating a stretch in your hamstrings and hold for 8-10sec. Repeat the toe touch test, have you improved your flexibility? Now repeat the process, grip your ankles in a low squat and this time perform the stretching movement 8-12 times in a rhythmical and controlled manner. This time when you attempt to touch your toes you should be able to reach much further this time around.
The reason the second method increases your flexibility and the first does not is that the second method is dynamic. It involves a number of the key goals of a warm up and these combine to create an optimum situation of preparation. The knock on effect is that these changes last as well unlike static or traditional warm ups where the changes are short lived.
Goals for a Dynamic Warm Up;
Increase Heart Rate
Promote range of movement in joints
Create lasting changes of muscle length and muscle temperature
Activate muscles used in running e.g Glutes
Match final intensity with that of the session/run
In strength and conditioning terminology coaches use the RAMP principle (Ian Jefferys) to describe the design and order a warm up should follow. This crosses over to athletics coaches as well. RAMP; Raise, Activate, Mobilise and Activate.
Example Warm Ups
General runs – these events do not require much in the way of a formal warm up. These runs tend to be early morning events for some runners therefore you should perform a warm up as your body is at rest. Therefore complete an initial 3-5min of slower paced running followed by a brief period of dynamic stretching or mobilisation. Then as your run is general get going again by starting slowly and building into your pace.
Sessions – these sessions are performed at a higher intensity and therefore require a different approach. Raise your pulse initially with lots of jogging and skipping for around 5min. Mobilise and activate your muscles by performing general movements such as lunges, glute bridging and gymnastic exercises like hurdle rolls and leg swings. The next step is running drills, these require technical input and concentration as they double up as the skill element to the session as well as activating and warming up the key muscle groups. This section of a warm up is often over looked and athletes go through the motions – coaches beware! To complete your preparation a linking activity such as falling starts of rolling starts in trainers over 30-50m before progressing into spikes and again raising the intensity one final time.
Race – this requires some practice and experimentation. The athlete not only needs to warm up they must also be ‘primed’ to race. Coaches will have their own methods for preparing an athlete to race. These are some suggestions that could be included following the general stages of the warm up.
Middle Distance Track – 8x100m Strides or 3-4x200/300m at race pace with a comfortable recovery.
5km Primer – 8x100m strides with and easy jog or walk back recovery
10km Primer – 6-8x100m strides or 30second efforts at race pace during a second run element. These efforts can be increased up to the start.
Half & Marathon – 4-6x100m strides or 50second efforts at race pace.
Conclusion
A warm up is essential in order to achieve optimal performance every time you run. Athletes need to tailor their warm up to appropriately match the intensity of the run they are preparing for. Following the RAMP principle is an easy way for coaches and athletes to ensure they perform a thorough warm up and prepare optimally. Race warm ups should be practiced and included a primer that prepares the athlete at race pace and intensity.
About the author:
Matt Wood BSc MA ASSC
Matt is an Accredited Strength & Conditioning Coach with UKSCA as well as a L3 Athletics Coach. In his day job he works for Gateshead College Academy for Sport where he heads up their Athletics Academy and delivers Strength & Conditioning for teams and individuals.
If you have any questions for Matt either Contact Us and we will pass your query on or contact him directly on[email protected]
In simple terms a warm up is any activity that prepares the athlete for the subsequent performance. Our body is like a machine with lots of connected moving parts and systems. A good warm up considers these and targets optimal preparation for each in term.
The current trend is to perform a Dynamic Warm Up – this has become a catch all term used to describe a warm up routine – beware that not all warm ups are dynamic! The key difference is that a dynamic warm up creates lasting physiological changes that allow the athlete to perform optimally using movement and the build up of heat in the body.
The best way to illustrate this point is to try a simple demonstration. Stand up and reach for your toes in the classical way bending forward at the hip, how did you perform? Now squat down as in a back squat and grab your ankles with your hands. From this squatting position now extend your legs whilst maintaining your grip on your ankles. Do this once creating a stretch in your hamstrings and hold for 8-10sec. Repeat the toe touch test, have you improved your flexibility? Now repeat the process, grip your ankles in a low squat and this time perform the stretching movement 8-12 times in a rhythmical and controlled manner. This time when you attempt to touch your toes you should be able to reach much further this time around.
The reason the second method increases your flexibility and the first does not is that the second method is dynamic. It involves a number of the key goals of a warm up and these combine to create an optimum situation of preparation. The knock on effect is that these changes last as well unlike static or traditional warm ups where the changes are short lived.
Goals for a Dynamic Warm Up;
Increase Heart Rate
Promote range of movement in joints
Create lasting changes of muscle length and muscle temperature
Activate muscles used in running e.g Glutes
Match final intensity with that of the session/run
In strength and conditioning terminology coaches use the RAMP principle (Ian Jefferys) to describe the design and order a warm up should follow. This crosses over to athletics coaches as well. RAMP; Raise, Activate, Mobilise and Activate.
Example Warm Ups
General runs – these events do not require much in the way of a formal warm up. These runs tend to be early morning events for some runners therefore you should perform a warm up as your body is at rest. Therefore complete an initial 3-5min of slower paced running followed by a brief period of dynamic stretching or mobilisation. Then as your run is general get going again by starting slowly and building into your pace.
Sessions – these sessions are performed at a higher intensity and therefore require a different approach. Raise your pulse initially with lots of jogging and skipping for around 5min. Mobilise and activate your muscles by performing general movements such as lunges, glute bridging and gymnastic exercises like hurdle rolls and leg swings. The next step is running drills, these require technical input and concentration as they double up as the skill element to the session as well as activating and warming up the key muscle groups. This section of a warm up is often over looked and athletes go through the motions – coaches beware! To complete your preparation a linking activity such as falling starts of rolling starts in trainers over 30-50m before progressing into spikes and again raising the intensity one final time.
Race – this requires some practice and experimentation. The athlete not only needs to warm up they must also be ‘primed’ to race. Coaches will have their own methods for preparing an athlete to race. These are some suggestions that could be included following the general stages of the warm up.
Middle Distance Track – 8x100m Strides or 3-4x200/300m at race pace with a comfortable recovery.
5km Primer – 8x100m strides with and easy jog or walk back recovery
10km Primer – 6-8x100m strides or 30second efforts at race pace during a second run element. These efforts can be increased up to the start.
Half & Marathon – 4-6x100m strides or 50second efforts at race pace.
Conclusion
A warm up is essential in order to achieve optimal performance every time you run. Athletes need to tailor their warm up to appropriately match the intensity of the run they are preparing for. Following the RAMP principle is an easy way for coaches and athletes to ensure they perform a thorough warm up and prepare optimally. Race warm ups should be practiced and included a primer that prepares the athlete at race pace and intensity.
About the author:
Matt Wood BSc MA ASSC
Matt is an Accredited Strength & Conditioning Coach with UKSCA as well as a L3 Athletics Coach. In his day job he works for Gateshead College Academy for Sport where he heads up their Athletics Academy and delivers Strength & Conditioning for teams and individuals.
If you have any questions for Matt either Contact Us and we will pass your query on or contact him directly on[email protected]