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WEEK#2 - Get Back In The Groove of Running - Top Warm-Up Tips by Shaun Frazer (B.Phty - honours)

Updated: Feb 16

NOTE: Please check-in with a health professional before undertaking any new routines or movements.




Why Should We Bother Warming Up?


Although the literature is seemingly inconclusive on the benefits of warming up in reducing

injury risk, we feel that it is still an important part of any running program for the following

reasons:

  • There is some evidence that warming up can result in decreased muscle stiffness, increased flexibility, and increased strength.

  • Warming up also allows the mind to gear up and prepare for the routine ahead.

Getting Started (click for video tutorial)

Start by setting yourself up in a clear space approximately 10 meters in distance.


1. Jog forwards: Lightly jog forwards over the 10-metre distance, then turn and return to your starting point.

a. Continue this for 30 seconds.



2. Jog backwards: Lightly jog backwards over the 10-meter distance, then turn and return to your starting point.

  • a. Continue this for 30 seconds.


3. Sideways shuffle: Lightly shuffle sideways over the 10-meter distance, then turn and return to your starting point.


  • a. Continue this for 30 seconds.


4. High knees: Jog forwards raising your knees to lightly touch your hands which are held at approximately hip height.


  • a. Continue this for 30 seconds.


5. Butt flicks: Jog forwards bending your knees so that your heels lightly touch your

backside.


a. Continue this for 30 seconds.


6. Side shuffle and squat: Shuffle sideways for two steps then perform a half squat. Turn to face the other direction. Repeat, alternating as you go.


  • a. Continue this for 30 seconds.


7. Walking lunges: Perform a lunge slightly rotating your hips forward to get a

stretch at the front of your hip and thigh. Return to standing, take a couple of

steps and repeat on the opposite leg. Repeat, alternating as you go.


  • a. Continue this for 30 seconds.


8. Walking quadriceps: Start by bending the knee of the leg you want to stretch backwards. Grab onto your ankle and gently pull your heel towards your backside to feel a stretch at the front of your thigh. Hold this for a few seconds and then take a step forward to repeat on the opposite side. Repeat, alternating as you go.


a. Continue this for 30 seconds.



9. Walking hamstrings and gluteals: Start by placing the leg you want to stretch out in front of you with your toes in the air. Bend your opposite knee and lean forwards at your hips to get a stretch at the back of your thigh. Hold this for a

few seconds and then take a step forward. Now bend up the leg you want to stretch to place your ankle on the opposite thigh just above the knee. Bend this knee while also pushing down the thigh of the leg you want to stretch which should be felt in your backside. Return to standing, take a couple of steps and repeat on the opposite leg. Repeat, alternating as you go.


a. Continue this for 30 seconds.



10. Walking calves: Start on your hands and knees. Place one leg behind the other and push the heel of your font foot down to feel a stretch in your calf muscle. Return to standing, take a couple of steps and repeat on the opposite leg. Repeat, alternating as you go.


a. Continue this for 30 seconds.


More of a visual learner? Have a look at the video below!





DID YOU KNOW?

  • Traditional (static) stretching prior to running has been found to significantly reduce running

  • the distance over a set time.

  • Those that stretch statically prior to running also spend a lot more energy during their run.

  • As such, we recommend saving this type of stretching for after your run and we will touch

  • on them later.

Getting Back Into The Groove Of Running - Part #2 Shaun Frazer


Physiotherapist

Partner Macquarie Physiotherapy

Team Australia Floorball Senior Coach,