- Morning trainiacs just got back from a 13K,
we're talking eight mile run,
just a little bit of fast stuff.
What we're gonna talk about today
is you do not want to do all of your warming up
and stretching before a workout
that's potentially gonna get you injured.
So what we're gonna do is go through a warm up routine,
that is going to help you get ready for the run
and get you off the ground a lot quicker.
(upbeat music)
So all right, trainiacs you don't wanna do
a bunch of warm up drills before a workout.
You do wanna do drills
to get your body moving a little bit.
But what I recommend doing is you do a 10-minute, easy jog.
And why you're doing that before you do the warm up
is because it helps get the blood moving.
Some of the drills that we're gonna do here
are gonna be a little bit dynamic.
It's gonna be kind of demanding on the body
so that we do end up getting faster
and a little bit more flexible with those drills.
And we don't wanna do those demanding drills
with cold muscles, that's a way to get injured.
So what you do is do about a five to 15-minute easy jog,
hit stop on your watch, and then take about five minutes
to do this drill sequence that we're gonna talk about.
So what you wanna start with is a drill sequence
that just about everyone knows that's A, B, C skips.
First drills are the knees up, starts getting the hip
moving a little bit, then fast feet off the ground,
and then your Cs are butt kicks.
This is going to just start opening up the hips, the knees,
the ankles, and train you to get off the ground
a little bit quicker.
Next, we wanna start kind of getting ourselves
a little bit more lengthen,
making sure that we can get a nice big foot stride.
And we start with military arm swing.
Some people like doing just military marches.
Where all they're doing is that
I like making it a little bit more dynamic
with a big military arm swing like that.
So it ends up opening up the chest and the hips.
Next very similarly to that
we wanna train our leg to get in behind you.
So we plant on the ground, push a long way in behind us.
So at that point,
we're doing a lunge with starting with a leg swing
and then kicking way back.
So it's not just a pure stretch where we're like,
all right, we're just gonna lengthen the muscle,
it's more of a functional stretch.
After we do that,
we wanna start warming up all of our lateral muscles
so that when we plant, we're stable
and we're not planting and moving out to the side.
So we wanna start doing leg swings in the front
and the back and while we're doing those,
you wanna focus on activating these side muscles.
If when you're doing it the first few times.
You wanna put your hand right there.
Then make sure that your love handles
and the top of your glute is firing.
That's a good way to start understanding
how to do the leg swings properly.
Because if you're just swinging your legs
and using the momentum of your foot,
you're not actually going to activate these.
And when you plant, you might be going like this
creating some of those IT band pains,
having energy leak out to the side
we wanna plant and be right stable.
After we've made sure that we're open,
and we can function this way, and we're not moving that way.
Basically, we've set ourselves up
to move forward really well.
We wanna make sure that we can twist a little bit
and that we can move in a lateral plane.
So to open up the back and the chest a little bit.
We plant ourselves really, really firmly
push our knees out a little bit to stabilize ourselves
and we start doing kind of aggressive twists
to open up the back and serve the entire upper body.
Next thing that you wanna do
is we're gonna then start getting
into building speed off the ground with small plyometrics.
Plyometrics teach your feet to hit the ground
and get up really quickly
shortening that ground contact time.
And that shorter ground contact time
is a really big difference between amateurs
and really elite runners.
So the shorter amount of time
that we can spend on the ground,
the longer we're in the air with less drag,
and it's less likely that we're actually going
to get injured
so we're going to do small little plyometrics
because we don't wanna do really big explosive,
pounding plyometrics that are likely to injure us.
So we'll do small plyometrics that are easy to do,
you don't need a bench.
The first one that we're gonna do is just on a curb,
you hop up and immediately spring up
and you're hopping up off of one foot,
simulating what a running stride is like
landing with two feet, exploding up as quick as you can.
Then the next one that we're going to do
are fast feet forward and backward,
going towards the right or left doesn't matter.
And then forward and backward with fast feet,
kind of just building that dynamic body awareness.
And with all of that,
you're going to be opened up in the chest,
you're going to be opened up in the hips,
you're gonna be stable from side to side,
you're gonna reduce the likelihood of injury,
you're going to increase the amount of time
that you spend in the air,
decreasing the amount of time that you spend on the ground,
you're gonna be a much more efficient runner.
And all it's going to take is just a few minutes
right after your warm up
and you've got those nice loose muscles.
And you're gonna have actually a really big difference
that you'll notice when you start doing
the faster running after that,
so go check that out.
If you like these tips,
make sure you hit the subscribe button below
and get out there and kill it trainiacs.