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February 26, 2018

Athletic Warm-Up For Runners

Originally appeared on http://CoachRyanPatrick.com

It’s been a minute since I’ve written to you. The truth is, life has been crazy but I’m happy to be back.

Today a client was asking about warming up for her runs since she had been experiencing some knee pain recently.

With further inquiry, I found she was going right into her jog as the warm-up. Girl, I get you. I’ve just dived right in because too I’m a dad of 5 and I got shit to do O:-)

I know wanting to jump right into the workout. But like you, I hire a coach to make me do the things I MUST do, rather than the things I WANT to do.

Enter this Warm-Up.

DOWNLOAD A PDF OF THIS WARM-UP WITH PICTURES FOR FREE.

Start warming up like an athlete and stop B.S.ing your way through the first few miles.

 

Schedule a Success Session TODAY and get inside information on the best exercises for your body.

 

Here’s a simple video I created for you to warm up in 10-15 minutes (tops) and prepare your body for the repetitive loading that occurs in running.

Now, if you want more of the specifics and nuances continue reading below. I’ve broken it down for those of you who are very detail oriented and want to execute everything with precision.

TFL Inhibition

  • Set Up
    • Put your feet on a roller and a band around your knees.
    • Tilt your hips under to engage hamstrings
  • Execution
    • Inhale as you push out, exhale as you bring your knees in.
    • Keep hamstrings active the entire set. This is not about how far you can go.
  • The Objective
    • I want to help reorient the pelvis. With a cranked up TFL, this is damn near impossible. The repeat hip flexion less than 90 degrees priorities this guy (among others).

Left Side Lying Clam Shell

  • Set Up
    • Go on the left side with a band around your knees
    • Flex your hips to 90ish degrees and use a pillow or your arms to keep your head neutral.
  • Execution
    • Find your left abs by exhaling fully. Keep them tight on each subsequent inhale. *Do not disregard this step*
    • Actively push your right knee forward. Think of pulling your left knee in the opposite direction–it may not move because of the ground, but the intent will fire the inner thigh. Once you have inner thigh on the left side on, that is enough shift.
    • Raise the right knee without losing left abs and left adductors (inner thighs)
  • The Objective
    • This is quickie reorientation of the pelvis. We are buried in the right hip (often…a long story, another day); therefore, you will only execute this on the one side.

Leg Lower

  • Set Up
    • Lay on back with legs straight over hips (or non-working leg bent)
  • Execution
    • Exhale and drop one leg to the floor.
    • Keep your low back tight to the floor and do not move opposite leg.
    • Inhale on return. Repeat with the other side.
  • The Objective
    • I want to create hip separation with good abs and breathing. You’ll feel the abs, especially the more separated your hips get.

Supine Cross Connect

  • Set Up
    • Lay on back with legs flat on floor and arms overhead
    • Make sure legs are on the “train tracks” and not spinning outward.
  • Execution
    • Exhale to pull rib cage down
    • Keep low back tight to floor as you make a sweeping motion to arm and leg toward each other (not necessarily to each other)
  • The Objective
    • This is about syncing upper and lower body cross symmetry patterns with a stable core. It builds on the previous exercise. Amazingly, things go sideways here and the leg lower yet people wonder why they are falling apart when trying to manage these same positions in an upright posture under fatigue. The ground gives you feedback about your body in space and more support than you have in a standing position. These look simple, but if executed well they are beastly. If you can’t feel them, find a coach who can coach you through them.

Adductor Side Plank

  • Set Up
    • Get into a side plank position with your top leg resting on a box
    • Make sure your shoulders and hips are stacked (over top of one another) with a slight posterior tilt to your pelvis
  • Execution
    • Reach long through the down arm
    • Drive the foot into the bench to active the adductors
    • Be sure not to extend lumbar. Fully exhale to get abs.
  • The Objective
    • Adductors are big players that don’t often get trained in conjunction with the lateral core. This begins to integrate the stability needed in single leg stance while bringing the opposite leg into a position of hip separation. You may need to start with a standard side plank or even with your knees bent. If you can’t get the hips and shoulders in position without extending your back, this exercise will not serve you. This, however, is the end goal.

Couch Stretch

  • Set Up
    • Kneel on one leg and grab your foot or prop it on a low box (or couch)
  • Execution
    • Exhale to bring your rib cage down
    • Bring your belt buckle to your chin to tilt the pelvis under you
  • The Objective
    • This is a great way to get length through the quads while keeping an ideal pelvic position. Plus it’s euphoric when you are finished.

Reverse Lunge With Rotation

  • Set Up
    • Start with feet parallel, soft knees, and your hips under you
  • Execution
    • Take a subtle step back
    • While hovering or resting your knee on the ground, squeeze your hands together and rotate from above the belly button.
    • Reach long through the fingertips and exhale
    • Push through the front foot to come back up
  • The Objective
    • Now that we are upright, I am taking away points of contact. My goal here is to challenge you to stabilize through the pelvis in a split stance while rotating through the rib cage. Breathing dynamics are critical, so exhale fully. Make sure you don’t “waterski” or lean back when rotating and reaching. Stay over your hips.

Lateral Lunge With Reach

  • Set Up
    • Start with feet parallel, soft knees, and your hips under you
  • Execution
    • Step to the side keep your feet on the same line
    • Shift your hips back as the knee bends
    • Reach your trailing arm forward and your lead arm behind you while trying to create as much separation between your fingertips as possible. You will notice this cause your rib cage to turn toward the stepping leg. Don’t try to twist your body, let the reach drive the rotation.
  • The Objective
    • While you’re never going to find yourself in this position during a run, I like being to demonstrate competency in multiple planes of motion.  Stabilize the pelvic asymmetry (one leg in, the other out to the side) while the trunk rotates.

Rotational Lunge With Reach

  • Set Up
    • Start with feet parallel, soft knees, and your hips under you
  • Execution
    • Imagine your feet standing on a clock at the 12 o’clock position. Take your stepping leg and move out to the 3 o’clock position. Your stepping leg will be pointing to the 3 on the face of the clock as well.
    • Pull the toes up of the lead leg as you think about rotating the chest logo on your shirt toward the stepping leg.
    • Push to return to the start position
  • The Objective
    • This is another multi-directional lunge that is more transverse. There is potential to execute this lunge while  “locked” in poor positions, but that is beyond the scope of this article.

March & Skip

  • Set Up
    • Start with feet parallel, soft knees, and your hips under you
    • Place your hands on your hips
  • Execution
    • Punch the knee up to waist height while keeping your toes pull up
    • Nothing from the waist up should move
    • On the skip, as you strike the ground, you should “pop” yourself up to create a springy bounce
  • The Objective
    • I am adding velocity to the movement and gradually building you up to your run.

Carioca & Lateral Shuffles

  • The Objective
    • I like establishing a small movement cache to stress the tissues in a variety of ways. This continues to raise the core temperature, give you different contexts to feel yourself push into the ground, and sets you up for the run ahead.

Single Leg RDL

  • Set Up
    • Start with feet parallel, soft knees, and your hips under you
    • The left hip needs to be higher while on both legs. In left stance, this looks like letting your right hip “drop” lower than your left. In right stance, this looks like making yourself as tall as you can on your right leg.
  • Execution
    • Keep the leg stiff and drop your body over top of the leg. It’s best to think of dropping your chest logo over the toes.
    • Descend until you feel hamstrings.
    • Push through the floor to return to the start position and bring your swing leg through to cross-connect.
  • The Objective
    • This is the coup de gras of single leg stance. It’s about creating a stable hip that your body moves over. I feel all runners should be able to knock this out with ease. The end position is the same as the leg lower, except you are standing on your foot rather than lying on your back.

 

I hope you enjoyed this! There are several more details I’d like to include, but this should get you started!

 

Coach Ryan

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