Even on days I feel like I have all the time in the world, taking time for a warm-up is not in my nature. I want to just lace up my shoes and go–and Scooby’s anxiously waiting. Then when I finish my run, I am ready to have my coffee and get on with my day. But I know even a quick dynamic warm-up and a few minutes of post-run stretching can help fend off injuries–and that is time well spent.
Keep reading for guidance on reps.
Quick Dynamic Warm-Up
I started doing a quick dynamic warm-up after last year’s round of physical therapy. A pre-run dynamic warm-up is particularly important for early morning runners like me, who basically roll out of bed, lace up, and go. It’s even more important when I’m running with Scooby, because as soon as I say “Let’s go,” he’s off and sprinting. It didn’t take me long to realize my muscles needed at least a quick warm-up to be able to keep up!
My current routine (listed above) is based on my physical therapist’s suggestions, supplemented by a few exercises from Deborah’s pre-run warm up. While Deborah does each move for 1 minute, I just do 10 reps per leg of all moves except the lunges–my physical therapist said 5 reps of each was enough for a warm-up. I haven’t timed it, but I’m guessing it takes about 5 minutes. Even on my busiest days I can fit that into my schedule.
Post-Run Stretching Hack
Another thing I learned during physical therapy is that I should hold each stretch for at least 30 seconds to really benefit. I need some sort of timer to do that, and have struggled to find one that works. My iPhone timer drives me crazy because it interrupts whatever I’m listening to, and I have to restart both the timer and my podcast every 30 seconds. I downloaded a great timer app to my Garmin, but it drains the battery so I don’t like to use it when I’m travelling or the battery is already low. Last week I was thinking, “What I really need is a timer that just beeps every 30 seconds.” Then I realized I already have the perfect app for that.
I did a review of the free Interval Timer app when I first got it years ago, and it still is just as awesome. I quickly programmed a 10 minute “stretching” workout based on 30 second intervals. I don’t always stretch for a full 10 minutes, but I usually spend a total of two intervals (one minute) stretching each calf, doing each side of the figure 4 stretch, and doing pigeon pose on each side. Throw in a minute or so in downward facing dog and stretching my feet and the time is nearly up. Depending on how I’m feeling, I may add another stretch, or spend the remaining time planking.
Weekly Run Down
Work was still at a crushing pace this week, but at least I got some sleep every night and made it to my favorite classes–eventually. I also remembered to participate in Marcia’s plank challenge–and am defintiely challenged by the progressions.
Monday: Strength Workout
My hips and ITB were a bit cranky after Sunday’s bike ride, so I spent some time on the foam roller–another great use for my Interval Timer “stretching” routine as it helps me spend about seconds at a time on each sore area.
Tuesday: Cyclebar
My saddle still felt sore after Sunday’s 30 mile ride, but Aimee’s class soon made me forget. I still can’t get this Depeche Mode song out of my head!
Wednesday: 4-ish miles
Don’t tell Scooby, but my BRF wanted to meet up for a dark o’clock run, and I couldn’t say no. I was so distracted with our chatting I forgot to re-start my Garmin after waiting for a traffic light, but I know our loop was 4+ miles.
Thursday: Strength workout
I was planning on going to yoga, but woke up in a panic over an email I had forgotten to send Wednesday night. I knew that stress would distract me during yoga, so I changed plans and headed to the office gym instead.
I took the opportunity to wear my new OTF tank.
Friday: Orangetheory Fitness
I was up pretty late working Thursday night, but having missed Brandon’s class for the past two weeks, I didn’t want to miss it again. It was an endurance workout, with 0.5 mile and 0.3 mile “push pace” intervals on the treadmill. I had to laugh at Brandon’s attempts to motivate us, but it was true: “It’s going to suck, but you’ll be fine.”
I got up at 4:15 am for motivation like this?
Saturday: Corepower Yoga
I also have missed yoga the past few weeks, so when our temperatures plummeted to frigid levels (in the teens), I took that as a good reason to go to Ann’s 8:00 am Saturday class instead of my usual Saturday morning run. Truth be told, I needed any yoga class, but this one was particularly spot-on. The peak pose was side crow, which I can do, and it was nice to have time to work on my form.
Sunday: 6.4 mile run
The weather bounced back quickly, and it was back to perfect winter running weather (low 30s). With a lot on my schedule for the day I opted for a 6 mile loop. When I emerged from a neighborhood and turned a corner to head east, I was greeted by a gorgeous sunrise.
The scenery isn’t all that, but the sunrise sure is!
Thanks to Deborah and Kim for the Weekly Run Down link up
–join in for motivation and encouragement!
Do you do a dynamic warm-up? Have a post-run stretching routine?
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I love that sunrise pic!!! I do a dynamic warm-up most of the time. Lately, with all of my stair training, I’ve been doing 10-20 flights of stairs before my runs…which hits all of my lower-body parts LOL as well as gets my heart rate going. Wish I’d thought of that years ago! I always do a few stretches afterwards, too. I can get by skipping the post-run stuff, but I always feel better if I do it, so I do.
The picture hardly captures it! I wonder if you need a warm-up before you start doing the stairs? 😉
trust me…the first couple flights are kinda slow LOL
I am going to have to check out that timer app. It sounds awesome! I like to hold my static stretches for at least a minute. Slacking on the dynamic warm-up, though, I know I need to do it. Nice Scooby miles!
It is a great app with so many features!
I have been diligent about my warm ups and cool downs since this last injury and I know they have helped a ton. We all have 5 min! Looks like your work week slowed down a bit hope you have a great week ahead. Thanks for linking up
If I can make it through Tuesday ….. 😉
I could have used that dynamic warm up before my race today. My legs were not happy for the first mile. Good thing that I got stuck in the crowd…my first mile was slow and that helped a lot.
Have a great week!
I’d love a coach’s advice on a race. If it’s a crowded one and you have to line up early, how much does a warm-up before a 20 minute (or longer) wait really help?
Awesome Scooby miles! As a morning runner as well, it’s so hard to make the time to warm-up, but I’m sure I should. Generally my first mile or two are slower though, and kind of a warmup.
It’s keeping up with Scooby that really requires a warm-up!
SInce my Achilles tendonitis last year, I ALWAYS warm up. I tell myself if I don’t have time for a warm-up, I don’t have time to run.
I like your timer idea. It’s true, a minute can be long… and I suspect strongly that I don’t hold my stretches long enough, especially for the cool-down. Thanks for the tip!
Sometimes the time flies, sometimes I wonder if I accidentally paused the timer!
Oh, that’s a gorgeous sunrise. I love it.
I never used to be one for warm ups, but I feel like with my injury, that will have to change going forward. Womp womp.
Sorry about that email. I hate when I wake up having forgotten to do something.
I’m sure you won’t take any fitness activity granted for a while! The email wasn’t crucial, but it added one more thing to what I had to do the next day.
Thanks for the heads up on the interval timer app! I usually use the stopwatch feature on my phone but this looks so much better.
I’m so impressed with your ability to still get in so many great workouts despite your busy work schedule!
It really is an amazing app. You can program pretty complicated intervals, but best of all (for me) it will run in the background and beep without stopping my Podcast.
I love that your perfect running weather is in the low 30s while mine is more like high 50s! I haven’t been doing well with dynamics warm-ups as I used to do and I am already feeling it again in my recurring hamstring pain. Thanks for the reminder to do them!
I did say perfect winter running weather, right? I think low 50s is all-around perfect!
Ha ha true life “it’s going to suck but you’ll be fine”, those are words to live by. My prerun routine is 10 reps of leg swings, walking lunges, high knees, butt kicks and calf stretches. Like you say having a routine that’s so quick that there’s no reason not to do it is key. I still need to be better about stretching afterwards.
Ooh, butt kicks! I should do those too! I am better at post-run stretching on weekends ….
My brother is also a lawyer, and he also rarely sleeps. It is not a good thing. We all worry about him.
I actually now use my breath to time my stretching (and my yoga poses!). You always have your breath with you. 🙂 You just have to figure out how many breaths you take per minute on average — and make sure you don’t rush them, LOL!
Last year was so low stress — I hope to return that now! Counting breaths would mean paying attention! I’d lose track. 😉
I have to count breaths for my videos and classes, so now I’m kind of used to it. 🙂
Low stress? What IS that? I still get to relax a lot more than you do, but stress has been my faithful companion for far too long — the level has lowered a bit now, but it’s still there.
Good idea about using that interval app for your post-run stretches! I know I’m not holding my stretches for 30 seconds. I should remember to give that a try.
I need to try all the tricks I can think of.
I have to download that app – the timer on my iPhone makes me crazy!
I’m so off-again, on-again about stretching. I’m going to try your dynamic warm-up – like you said everyone’s got 5 minutes, right? Thanks for sharing!
Good luck — I hope it works for you or gets you in the habit of doing ^something^ first!
I haven’t been running outside so I miss seeing the sunrise. I do see it on my way to work. Your picture looks so pretty. I have that app on my phone and I love it too. i use it for treadmill running to alternate paces.
I love seeing the sunrise on my way in, but always wish I could get a photo!
Once I stopped at the Walmart parking lot just so I could get a picture.
i hope your midnight oil nights are now behind you. it’s a lot of stress on the body when you have to work so many hours!
I downloaded that app! thanks for mentioning it! I do NOT stretch enough after running and I should know better! In both of my massage courses and in my mobility trainer courses it’s mega-stressed how important warm up and cool down are! Ron is real good at dynamic stretching when he runs, so at least I do it when we run together…
I love that DM song 🙂 also one of the best crowd songs at a live concert. Now it’ll be stuck in my head!
Hah! I figured you might like that song. I do believe those late nights are behind me — fingers crossed and knock-on-wood! There a some people who choose fields where that’s the norm, but I didn’t do that!