Another short post covering topics for New Runners.
As a new runner, you may think you have to "stretch out" before you embark on your run. HOWEVER recent research has clearly shown that static stretching could in fact increase the risk of injury and even decrease your performance. Muscles and tendons store and then release energy much like a spring to produce the power needed during exercises like running, too much flexibility may reduce that natural spring. However, too little flexibility may increase the risk of muscle strain injury, as the muscles are unable to lengthen and absorb the energy produced.
Static stretches are those in which you stand, sit or lie still and hold a single position for a period of time, up to about 30/45 seconds so that the muscles and connective tissues are stretched.
Let's get this straight - if you do static stretches you might injure yourself and if you don't do static stretches you might injure yourself????
Wait, no, not quite. Static stretches may not be recommended but a "warm-up" is quite another matter. A "warm-up" will prepare you mentally and physically for running, increasing the blood flow and activating the nerve signals to the muscles and this, in turn, helps them work more efficiently and thus reduce the chances of injury.
What is a "warm-up" then?
For runners, typically, a warm-up mimics the movements of the activity you are about to perform ie running and will take around 5/10 minutes.
We need to gently move the main joints of the body (think shoulders, knees, hips) through their range of motion to warm them up and lubricate the joints - at this point everything is smooooth and easssssy - no manic swinging.
Next, we are going to do a bit of "walking with intent", yes, one of my trusted sayings, marching on the spot, a few high knees, and some gentle...I said gentle, jogging.
We can then head off at a slow pace and gradually build to the speed we want to achieve.
If you are starting out on a run/walk programme, a good 5 minutes of "walking with intent" will let the body know what is to come and prepare it.
Please bear in mind that I am approaching this from a beginner's point of view; seasoned athletes will have a much different approach to their warm-up.
Until next time - keep safe - more soon xx
James Dunne on YouTube provides a great 5-minute running warm-up, suitable for beginners - check out the link.
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