The weather is getting warmer and it’s time to dust off and lace up those running shoes. Before you hit the pavement, here are a few tips and trick to have a safer and more enjoyable run!
- I know you just want to get out and go, but a dynamic warm up will help you have a better run quicker into it. Sure, you can just go with it right out the gate, but that first part of your run is going to feel sticky. Even if you just take 3-5 minutes to warm up the muscles it will get the engine going. The reason why a dynamic warm up is ideal over static stretching is because with static stretching you lose the elasticity of the muscles. We need that elastic for a safer exercise environment. We can save the static stuff for the cool down. Here are some ideas for a dynamic warm up progression to run:
- Wait wait… before you go, what type of footwear are you wearing? There are so many different types of footwear. Ideally a minimalist shoe is what we aim for. No, they are not appropriate for everyone. If you’ve been running with a shoe with a lot of support you cannot just drop down to minimalist. If you’re serious about a show check out the helpful folks at these local running stores:
- Where are you running? Oh you’re at the local high school track? Cool… you’re good. Otherwise, ideally running on the street (asphalt) is safer for you than running on the sidewalk (cement). The sidewalk essentially does not absorb any pressure and it shoot it back up through your body where softer surfaces absorb that pressure and take it away from your body. Also to note, when running on the street you should be mixing it up and running with your left side and right side to the sidewalk intermittently. Yes, that means running with and towards traffic. The reason being, there is a slope in the road and you want to give equal pressure to each side of the body.
- Cool down! Oh great, you’re done your run. GOOD JOB! Now, let’s cool down. This is a perfect opportunity to get to those “tight” areas and stretch your muscles. Ideally you want to hold each stretch longer than 30 seconds to make changes to the muscle length. This is also a perfect opportunity to reflect on your achievements and to assess where changes need to me made.
Running when mixed with strength training is an excellent form of exercise. If you have goals of completing a ½ marathon, full, or an even longer distance, getting a coach will not only hold you accountable but will help you to safely progress in your training!
Good luck, stay safe, and have fun out there!
