With the world in lockdown, people are looking to get outside. This has resulted in an increase in daily activity (particularly walking and running) which is obviously a great thing for thing our physical and mental health. So it makes sense there is an increase fitness-related posts on bodyweight training, outdoor activities, running etc.
In my last blog post I asked "Do we really need glute activation?" in a reply to a clients question about warming up for running. If you haven't read it, here is the link:
My answer (in the last blog post) was of course YES - however Ive been reading articles and seeing warm up videos that were massively over-emphasising 'glute activation' and almost ignoring all other muscles used and functions needed for running. In this blog I will try to complete the picture and create a more comprehensive warm up for runners.
What components are needed for a 'complete warm up for running'?
Besides the glutes, Lets take another look at the muscles/joints that are primarily used during running:
Primary muscles
Quads - used in the drive phase
Hamstrings - Provide power and propel you forward
Glutes - Help posture, Stability and proper knee alignment
Hip flexors - Helps stabilise hip and trunk
Calves - Absorbing, providing spring and balance
Secondary muscles
Core - Helps balance, support and running efficiency
Upper limbs - Rhythm and running efficiency
Primary joints
Ankles
Knees
Hips
Running should be thought of as a full-body exercise
Where is our time best spent?
In my *opinion the best method to warm up for running (a total body exercise) would be combining movements of the lower body joints/muscles and movements of upper limbs that would best prepare runners of all levels to 'hit the ground running' so to speak. The drills should move from Isolation/Activation to compound and finally Ballistic. Ive used all drills with zero equipment so that they can be done "on location" without the need to carry bands, ropes, etc.
*Disclaimer - Im a terrible long distance 'runner' and I have zero claim to being any sort of authority on running training methods. The warm up below is built from knowledge of the muscles and joints needed for running and I absolutely welcome any comments from experienced runners on this. I am also fully aware that there may be high level runners who read this and suggest that warming up for running can be done by simply 'running slowly' - If that's true for you, that's cool with me. This blog post is aimed at people (my personal training and group clients) who are keen to learn how to really 'pre-hab' themselves as best as possible to avoid running injuries over the long-term.
PS. Saying that, I do think this its a pretty good warm up to use for runners of all levels.
1. Deep squat hold (Lower body Strength/Mobility)
This drill is so simple to do and ticks so many boxes that its a great opener for any warm up. It targets mobility and strength in the hips, knees, ankles, and spine.
- Perform 1 set x 45-60s at start of warm up (a good time to dial in on the Intent/focus of the warm up)
2. Adductor Creep (Adductor flexibility, Hip/ankle Mobility)
I love this drill and I believe I have coined the term "adductor creep" (hopefully this doesn't make me "the creepy guy" of the fitness world). This is a regression of the low cossack switch and is a fantastic addition to the start of the warm up, hitting the under-trained, often tight adductors.
- Perform 1 set x 60s (hold stretch position for 2-5s each side)
3. Single leg glute raise w/knee drive (Glute activation)
This exercise works the hamstrings, lower back, abs, in addition to the glutes. The single leg variation is a progression on the double leg hip thruster and either is effective for simple glute activation. There are several variations of this exercises manipulating the upper and lower body positions as well as adding in the band for extra resistance. For most 'bang-for-your buck' in a running warm up, drive the opposite knee towards your chest for some additional hip flexor action.
- Perform 20-30 high quality reps on each leg (over 1-2 sets)
4. Quadruped Hip Abductions (Glute medius activation)
Also known as straight-leg side raises, this exercise aggressively targets glute medius (done correctly - it bloody burns!). These are important and often forgotten stabilisers that contribute to our ability to stand and walk efficiently. Adequate strength of the hip abductors can also help prevent hip and knee injures.
- Perform 20-30 high quality reps on each side (over 1-2 sets)
5. Calf Raises (Calf activation, Ankle mobility/stability)
Another relatively simple drill that ticks a lot of boxes for running is the single leg calf raise. The exercise improves ankle stability and mobility, helps prevent injuries, builds calf strength and aids overall lower body performance. In my opinion calf and ankle drills should be given preference (or at least parity with glute activation) when warming up for running.
- Perform 20 high quality reps per leg (over 1-2 sets)
“Basically, the calves are the workhorses in running”
Chris Napier
6. Half kneeling Bodyweight Windmill (core/lower back, transverse plane)
This exercise challenges hip and trunk stability and is the only inclusion in my warm up that targets the core directly. The HKBW combines hip/core stability with some rotation and balance to make this an extremely effective warm up drill for all kinds of physical activities. Control the lowering phase to around 2-3s and aim to touch your forearm to the ground on each rep. You can use a yoga block when starting out to shorten the range.
- Perform 10 high quality reps each side (over 1-2 sets)
7. Hindu squat (Quads, Calves and Ankles)
The Hindu squat is an advanced compound, exercise. During a Hindu squat, the glutes, quadriceps, hamstrings, calves, abs and shoulders work simultaneously. This variation also challenges ankle stability and will naturally make you slow down your tempo.
- Perform 20 high quality reps (over 1-2 sets)
8. ATG Split squat - (VM/quad activation, ankle mobility)
The ATG (ass-to-grass) split squat is becoming very popular again around the fitness industry and rightly so. Its a fantastic exercise that adds an increased mobility component at the ankle (dorsiflexion), knee (flexion) and hip (extension) - which is essential for injury prevention in runners. The goal for each rep would be to try and get your hamstrings and calves to touch. For those who are limited in their range you can add height on front foot (step/bench) for a regression and get success from there before progressing the range.
- Perform 20 high quality reps each leg (over 1-2 sets)
9. Ballistic Sequence (Hips, Upper limbs, Ankles/Calves)
"The warm-up should always end as the activity begins"
Research has proven that a high-intensity warm-up (volume and intensity) leads to significant improvements in performance in athletic events. The last part of any warm up should include a similar tempo to the activity that follows, so therefore its a good idea to finish with some ballistic drills. There are dozens of effective combinations that could be put in here, these are 4 of my favourites that are relevant to running:
A1. Wall adductor swings Right - 10s work, 5s rest
A2. Wall adductor swings Left - 10s work, 5s rest
A3. Forward Leaning arm drill - 10s work, 5s rest
A4. Pogo jumps - 10s work, 5s rest
- Perform 2 rounds of this sequence.
Running is a full body activity and your warm ups should be designed specially for a full body effort. Focusing solely on glute activation at the expense of all the other components is maybe not the best way to go about it. Above is my list of drills/exercises that make "The Complete Runners Warm Up". Give them a try and let me know what you think.
Is there a great drill i've missed? How would you change it up?
Comment, like and share with friends :)