Special
Warm-Up
Many runners simply jog easily to warm up, but the warm-up can be much more
productive if it does more than just elevate heart rate and loosen up the muscles a little.
The warm-up can be a small-scale "neural" and strengthening workout, so that runners
improve their strength, dynamic flexibility, and coordination while they are getting ready
to run. The warm-up looks complicated at first, but after a couple of tries it becomes
routine - and fun to carry out (although one can get some strange looks from other
runners and passers-by while doing some of the drills).
(1) Walk on your toes with your toes pointed straight ahead for about 20 meters, getting
as high up on your toes as you possibly can. Your legs should be relatively straight as
you do this, and you should take fairly small steps. Then, cover another 20 meters high up
on your toes, but with your toes pointed outward about 45 degrees or so. Your legs should
rotate outward FROM THE HIPS when you perform this movement; don't merely turn
each foot at the ankle. The whole leg is involved. Finally, walk another 20 meters high on
your toes, but with your toes pointed inward. As you do so, rotate your legs inward at
the hips, not just the ankles.
(2) Walk on your HEELS with your toes pointed straight ahead for about 20 meters,
getting as high up on your heels as you possibly can. Your legs should be relatively
straight as you do this, and you should – at least initially - take fairly small steps.
Then, simply do what you did with the toe walks, walking 20 meters on your heels with
toes pointed outward and then 20 meters on heels with toes pointed inward.
(3) Next, skip for about 20 meters, landing in the mid-foot area with each contact with the
ground, and with toes pointed straight ahead. Then, do the same, but with toes pointed
out for 20 meters, and then with toes pointed in for 20 meters.
(4) Perform some "dorsiflexion bounces." To do these, simply begin jumping vertically
and repetitively to a moderate height, landing in the mid-foot area with both feet and then
springing upward quickly after each contact with the ground. The interesting part of this
exercise is that you should "dorsiflex" your ankles - pulling your toes toward your shins -
on each ascent, before you begin falling back toward terra firma (you should "plantar
flex" your ankles slightly (e. g., point your toes) just before making contact with the
ground. Complete 10 dorsiflexion bounces, rest for 10 seconds, and then carry out 10
more. As time goes by, you will do this exercise on one foot at a time.
(5) Hip Circles and Twists (Two Movements): With your hands on your hips and your
feet spread apart somewhat wider than your shoulders, make circles with your hips in a
clockwise direction for 12 repetitions. Then, repeat the circles in a counter-clockwise
direction for 12 reps. Then, extend (straighten) your arms so that they are extending
straight out on either side of your body (they should be parallel with the floor), and twist
your torso and hips to the left, shifting your weight onto your left foot. Then twist your
torso to the right while shifting your weight to the right foot. Complete 12 reps on each
side.
(6) Then, complete some "hot-stove bouncing." Hot-stove bouncing is pretty easy: You
should start with 10 jumps in place at a moderately fast speed, with medium height (don't
pretend you are trying to "dunk" a basketball), and with maximal motion at the ankles -
but very little flexion and extension at the knees and hips. After resting for a few
seconds, change the amplitude (height) of your jumps to less than an inch, and complete
20 jumps as fast as you possibly can (pretend that your feet are hitting a hot stove, so that
you must minimize your contact time with the ground). Again, almost all of the action
should take place at your ankles, not at your knees and hips. Repeat the overall routine
one more time.
(7) Cross-Body Leg Swings: Leaning slightly forward with your hands on a wall and
your weight on your left leg, swing your right leg to the left in front of your body,
pointing your toes upward as your foot reaches its farthest point of motion. Then swing
the right leg back to the right as far as comfortably possible, again pointing your toes up
as your foot reaches it final point of movement. Repeat this overall motion 10 times
before performing 10 reps with your left leg. Rest for a few seconds, and then repeat.
Please make sure that all of the bouncing, hopping, and skipping is completed on a
"forgiving" surface (grass, soft dirt, carpet, or resilient gym floor, etc.). Avoid concrete
and tarmac, if possible.