DYNAMIC WARM UP EXERCISES

Warm up first by jogging two to four laps to warm the muscles throughout the body.   Muscles start out very stiff like the consistency of tomato ketchup that will not pour out of the bottle.   When the bottle of ketchup is shaken it pours easily out of the bottle.   The warm up does exactly the same thing to your muscles and the technical term is called thixotropy.   By doing more dynamic exercises in the warm then your muscles will stay fluid rather than solidifying straight away like ketchup.

(Thixotropy - the (isothermal) process in which the viscosity of a substance decreases as the substance is set in motion by some mechanical action...)

When you have finished your session and are very warm then the more static exercises will stretch your muscles best as they cool down and solidify again.

Ankles/ calves

Ankle flaps to stretch calves & strengthen the front of the shin (anterior tibialis)

Stand on one leg holding the pelvis as level with raised the foot held slightly in front of supporting foot, then in a continuous manner

1.    Flick up toes slowly to get them as close to shins as possible.

2.    Flick up  as above and pop the floor slowly.

3.    Flick up as above and pop floor fast.

The following exercises should be done over about 10m with a walk back recovery

Heel strike

Heel walk and skip to stretch & strengthen  calves, strengthen the front of the shin (anterior tibialis), improve balance and co-ordination

1.    Exaggerated heel-toe walk..   Rise up as high as possible onto the opposite toe keeping both knees straight.   Being on tip toe allows the leg to come through with a straight knee.   Each step should be about six inches.

2.    Exaggerated skips - as above but skipping

Forefoot strike

Toe-toe walk and skip to stretch & strengthen  calves, strengthen the front of the shin (anterior tibialis), improve balance and co-ordination

1.    Straight leg ankle snaps - walk.   Pull up toe as close to the shin as possible and pop the floor with the toe as you land to get the feeling of lightness that is required in high speed running.   Each step should be no more than 4 inches.

2.    Straight leg ankle snaps - jog.   As above but jogging.

Knee/quads/hips/gluteals

Stretches the quads & knees and strengthens the gluteals

1.    Walking bum kicks.   Stand tall on tip-toes holding your hips level, pull in your lower abs and hold them at a low tension, tuck your bum in and take small steps kicking your bum with your heels.

Hip flexors

Stretches the hip flexors and strengthens the quads.

1.    Walking forward lunges.   Take a big step forward and bend the front leg so that your thigh is at right angles to your lower leg and your front knee stays behind the laces of your shoe.    Drive up with your front leg to return to the starting position. For advanced trainees only, twist your shoulders towards your forward leg and straighten to face forwards before rising. - 5 on each leg

2.    Walking backwards rear lunges.   Take a big step backward and bend the front leg so that your thigh is at right angles to your lower leg and your front knee stays behind the laces of your shoe.   Lean back and hold, then straighten before rising by driving up with your rear leg to return to the starting position. - 5 on each leg

Hamstrings

All these start small range slow, then faster, full range slow then faster

Stretch the hamstrings and strengthen the hip flexors

1.    Goose stepping - walk.    Start on your toes with a tall posture, hips held level, pull up one leg until the toes reach your knees then straighten it out in front of you.   Keep it low & straight to start then high & straight.   As you bring your leg down pop the floor with your toes bringing them almost underneath your hip.   These are small steps.

2.    Goose stepping - skip.    As above and pop the floor hard as you finish each step by snapping the foot down briskly.

Straight leg kick.   Bring each leg up straight, starting low & slow, to knee height, then higher & faster, to hip height -touch the opposite knee/toe (depending on your flexibility), staying upright the whole time

Inner and outer rotators, groin

1.    Walking over imaginary hurdles forwards.   Keep your shoulders and hips facing forward, turn knee & foot out to side, raise knee to hip height & bring it round to the front, lower foot and repeat with other leg. - 10 on each side