Stretch to Perform - Trail Running Warm-Up

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1 Instructors: Alfred Ball Founder Practicing Kinesiologist Certified Fascial Stretch Therapist Nicola Faloon Junior Kinesiologist Leah Grossmith Practicing Kinesiologist Photo Credit Leah Grossmith This handout is from the Mountain Madness Workshop on October 9 th, 2010 Introduction: Static stretching (holding a stretch for a period of time) prior to running has consistently been shown to reduce performance. Static stretching is appropriate, however, when used for recovery and restoration post-run. A recent study published in the Journal of Strength and Conditioning of ten 25-year-old male distance runners showed that those who completed a 16-minute static stretching program before a 30-minute warm up run and a 30-minute performance run actually ran 200 meters (3.4%) less in the 30-minute performance run than those who sat quietly. This could be even greater during longer events. Benefits of a Dynamic Warm Up o Increases core temperature. o Increases the elasticity of the fascia, tendons and muscles. o Increases mental awareness and preparedness. o Activates the sympathetic nervous system. o Improves neuromuscular coordination and proprioception. o Increases muscle temperature. o Loosens up the fascia fuzz from the joint capsule to the sliding surfaces of the muscles. o Gradually increases heart rate to the desired training zone. o Gets you physically and mentally ready for your run or event.

2 10 Dynamic Warm Up Tips Adapted from Stretch to Win by Anne and Chris Frederick, Human Kinetics Add Traction: Think of trying to open up each joint. This reduces joint stress and improves mobility. 2. Core Out: Start with the hips and work your way down the body to the ankles and the other direction from your waist out to your fingers. 3. Slow to Fast Wave: The stretch wave prevents the rebound, which is a re-shortening of what was already stretched. A cold body needs a chance to warm up gradually, so repeat each movement slowly and gradually increase the speed of the movement. 4. Small to Big/Short to Long: Go from small movements to larger movements as your active range of motion increases, e.g., knee bent in a leg swing to leg straight with ankle rotation. 5. Simple to Complex: Go from simple movements to more complex ones that require more coordination and more of the body (e.g., upper and lower, forward, back, rotation, and cross-body.) 6. 2 to 1: Be aware of your own body. Stretch what is tight and restrictive by stretching that area twice. 7. Vary the Angle: Our bodies move in three planes and in spiral diagonal patterns. Vary your angle and direction of movement during the warm up. 8. Finish Loose and Warm: You are finished with each stretch when you feel loose and your movement is easy and free. Your warm up session is complete when you are perspiring a little, your heart rate is elevated and your entire body feels loose and warm. 9. Mimic Sport Movement: Trail Running uses the entire body and requires arms and legs for balance and propulsion. 10. Play Within Your Limits: Go to where you feel a light to mild stretch and to the first point of resistance where you can stop safely. Stretching should not be painful. Dynamic Warm-Up Routine Dynamic stretching improves the elasticity of the muscles and our active range motion. Think of an elastic band: the further you stretch it, the further it will travel when it is released. With each step during your run, you will be stretching and contracting. During your warm up, the main goal is to gradually achieve a larger active range of motion so that you are able to easily move in multiple directions with a 20% buffer. The buffer is to prevent any injury should you have to suddenly move outside of your normal 80%. There are many different exercise series that can be done, including short intervals at different paces, and stretches on the ground. This handout covers a series of 7 that will take 5 10 minutes to complete. Do them in the order in which they are written. Start with a 3-5-minute easy jog and gradually increase to a moderate pace. Pay attention to how you feel and whether there are any places you notice that are a bit stiff or sore.

3 1. Hip Rotations (Hula Hoops) 1. Start with your feet hip-width apart. Make small circles with the hips while keeping the torso relatively stable. 2. Gradually make larger circles with the hips adding in more movement for the torso. 3. Repeat in the opposite direction until you feel loose on both sides. 2. Side Arm Reach (Half Moon) ` 1. Reach both arms overhead and relax your shoulders down. To gain a bit more stretch and add traction hold onto the wrist of the side you are going to stretch then gently pull up to increase the initial stretch. 2. Lift and lengthen your spine to bend your torso sideways at the hips, sending the hips in the opposite direction of where you are stretching. You should feel a nice stretch along the side with the hip out and arm reaching. 3. Rotate the torso around and down towards the ground, leading with your stretched arm. 4. Restack your spine one vertebrae at a time to come back up to standing in your start position, making a complete circle. 5. Repeat on each side until you feel loose on both sides.

4 Stretch to Perform Trail Running Warm-Up 4. Arm Swings 1. Swing both arms back and forth along the sides of the body, keeping the movement slow and not letting the arms go too far in front or behind. 2. Progress to reaching the arms further back and forth, picking up speed until you are reaching fully behind and fully overhead. 3. Once you are feeling loose, integrate crossing the arms in front and then reaching out to the sides (arms parallel to the ground). 4. Repeat until your shoulders and arms feel light. 5. Core-Hip Windmill 1. Rotate the entire torso side to side at the hips while turning the spine and torso. 2. Pivot by lifting the heel of the foot opposite to the side you are rotating towards. Hips need be pointing 90 degrees to where you started. 3. Come back to the middle so that your feet are briefly planted hip-distance apart. Go in the direction opposite from Step Progress to bigger arm movements and faster rotations. 5. Repeat until you feel loose and warm.

5 Stretch to Perform Trail Running Warm-Up 5. Leg Swings 1. Standing firm on one leg, swing the opposite leg forwards and backwards, keeping the knee in a bent position. Keep the supporting side stable and not moving too much from side to side. 2. Add the knee to the movement by allowing it to flex and extend naturally with the movement. 3. Progress to adding the ankle into the movement by allowing it to flex and extend naturally with the movement. 4. With bigger movements, the spine will extend and flex while your arms will start to swing. 5. Progress to leg figure 9 s, kicking your leg forward and slightly across the body and bringing it to the side before taking the leg back behind you again. This movement will open up the hips more while adding in more planes of motion. 6. Focus on loosening the hip joint. Make the legs swings as large as possible while staying balanced. Hold on to a partner or a tree. Add arm movement in opposition to the leg. 7. Repeat on the other side until you feel loose. 6. Grapevine to Cariocas 1. Start with your feet hip-distance apart. Step by crossing the right foot behind the left. 2. Step with your left foot so that you are back to your start position. Keeping going 5-10 steps. Change directions. Try to make the reach behind the opposite leg larger each time while gradually speeding up. Progress to Cariocas. 3. Moving Right: Sidestep your left foot behind your right. Right foot sidestep. Left foot in front of the right. Right foot sidestep. Repeat as space allows. 4. Change directions, this time leading with your right foot. 5. Progressively increase the speed of movement. Add more hip rotation and arm swing. 6. Repeat moving 5-10 steps in each direction or until you feel loose.

6 7. High Knees to Power Skip with Hip Torso Rotation 1. With a stable standing leg, drive the opposite knee up to the chest in a slow, walking motion. 2. Gradually increase speed, adding the arm swing and ankle. Drive with a heel lift. 3. Add rotation by putting the opposite arm over the bent knee, allowing the torso and hips to twist with the movement. 4. Get more foot drive by coming up on the ball of the foot of the supporting leg. 5. The last step is a fast motion, pushing off the standing leg to power up into a skipping motion. Leave the ground and land on the opposite foot with your knee and hips slightly bent. Use the arms in this last step to add power and spring. Thank you for attending our Warm-Up Sessions. Please contact us at northshore@lifemoves.ca or if you have any questions or would like us to develop a program for you.

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