Can you believe this is the last full week of January? Our winter weather has been relatively mild so far, but we still could face cold weather in February and March–and I wouldn’t mind a snow day or two. Whether the weather is warm or cold, I have added a running warm up to my routine, and hope it will help keep me injury-free as I train for the NYC Half.
Dynamic Running Warm Up
Last week I attended an injury prevention seminar put on by MedStar Sports Medicine in conjunction with the Cherry Blossom Ten Mile Run. One of the topics was the benefits of a dynamic running warm up. Several studies have shown that dynamic warm ups can improve performance, and some studies suggest that they can reduce the risk of injury too.
The physical therapists who led the program suggested spending about 15 minutes doing a variety of exercises that involve movement in all planes, such as:
- front/side leg swings
- knee circles/hurdlers
- calf raises
- arm circles
- walking lunges
- high knees/butt kicks
- running backwards
They emphasized that your warm up should get your heart rate up and even cause you to break a sweat. I’ve only been spending about 5 minutes on my dynamic running warm up, so I need to incorporate more moves to follow their advice.
Monday: Orange Theory Fitness
Class was smaller than usual due to the holiday, so we did a mini circuit with 4 X 1/4 mi run // 400 m row. After the “fastest mile” challenge last week, I knew I had to push my pace on the 1/4 mile segments, and so I did them at 8.0 mph.
Tuesday: Strength Training at home
(Hips + Core III from Quick Strength For Runners)
Thursday: Strength Training at home (Hips + Core IV from QSFR)
Friday: 12 mile run
This was my first long run of my NYC Half training plan. The running felt easy, but afterwards everything hurt. Luckily after some stretching, foam rolling, and putting my feet up, I felt OK by the end of the day.
The lovely sunrise reminded me that the sun WILL come out tomorrow,
no matter who’s in the White House …
Although I had run Friday in the hope that the weather would cooperate for a bike ride on Saturday, when we woke up to damp and dreary weather I decided to head to Revolve. Since the class I wanted to take didn’t start until 10:30, I also did a mash-up of the two QSFR workouts I had done Tuesday and Thursday. Yowzie!
Sunday: Hot Power Fusion at Core Power Yoga
As much as I love the Vinyassa flow of CPY2, the Hot Power Fusion class is growing on me. I think the emphasis on standing balance poses and longer time spent in poses like half pigeon are improving my strength and flexibility.
Do you do a warm up before you run?
Have you tried different styles of yoga?