coachjayjohnson.com

The best resource for runners and running coaches

  • Home
  • Consistency Is Key Book
  • CIK Coaches Course
  • About
  • Contact

The Necessary Warm-Up for Runners

January 23, 2017 by Jay Johnson

Before your feet hit the pavement you need to warm-up. Most runners believe that the first mile is a warm-up, but getting ready to run by running isn’t ideal.

The necessary warm-up that will help your body prepare for the strain running puts on your body is the Lunge Matrix and Leg Swings.

The Lunge Matrix is rooted in Dr. Gary Gray’s work, with this Lunge Matrix designed specifically for runners.

The Lunge Matrix only takes 3 minutes and 30 seconds. You do this warm-up before you run. This warm-up gets you moving in all three planes of motion. Runners who do the Lunge Matrix before their workout have a much lower risk of injury because their body is properly warmed up prior to their workout.

Following the Lunge Matrix you need to do Leg Swings (LS).

This simple routine can be done anywhere – next to a wall, tree, fence, car door.

LMLS only takes about 5 minutes and is the warm-up that all runners should be doing prior to their run, before their first step of running.

Filed Under: Coaching, For Everyone, Training, Videos Tagged With: General Strength, Leg Swings, LMLS, lunge matrix, warm-up

Aerobic Work Warm-Up

June 14, 2009 by CoachJay

I received the following question from a high school coach via email.

“I was watching the video on Aerobic Work Warm Up and I want to make sure that I got this correct. You would use this warm up for a workout that was sub lactate threshold but faster than an easy run? For example a tempo workout or cruise miles?”

Good question…and the short answer is yes. The long answer is that [Read more…]

Filed Under: Training Videos, Videos Tagged With: aerobic work warm-up, Mike Smith, progression of work, warm-up, work

Anatomy of a Workout 001

March 19, 2009 by CoachJay

Most schools in Colorado are on spring break the next two weeks, allowing athletes and coaches some time to watch workouts and races on the internet. I thought it would be fun to walk you through a workout – from the moment an athlete shows up to the track to the end. We’ll call this Anatomy of a Workout in recognition of Joe Vigil’s must read Anatomy of a Medal. I hope this will become a series, though I obviously want to get footage from other coaches. Below is an example one part of the 2nd part of the workout, the Aerobic Work Warm-Up. More to come next week!

Filed Under: For Everyone, Training Videos, Videos Tagged With: aerobic work warm-up, anatomy of a medal, anatomy of a workout, warm-up

Race Day

March 18, 2009 by CoachJay

I’m really excited about this video and I hope that other coaches and athletes will start sharing their pre-race routine as well. Sara was a little bit sick on this day, but still managed a nice PR. You can watch the race here .

Filed Under: For Everyone, Race Videos, Videos Tagged With: competition warm-up, competition WU, mile, Plyo Accels, pre-race, race day, Sara Vaughn, UW, warm-up

Warm-Up: Skipping Exercises

March 11, 2009 by CoachJay

I’m fortunate that Scott Douglas at RunningTimes.com asked me to write this article, “The Right Way to Warm Up.” Below is a video detailing the skipping portion of the warm-up. I look forward to your comments.

Filed Under: For Everyone, Training Videos, Videos Tagged With: proper warm up, Running Times, RunningTimes.com. Scott Douglas, Sara Vaughn, skipping exercises, skipping warm-up, warm-up, WU

  • 1
  • 2
  • Next Page »
powered by Typeform
Alt Text Here

Let’s Connect

  • Facebook
  • Twitter
  • YouTube
  • Home
  • Blog
  • Library

© 2021 coachjayjohnson.com · Rainmaker Platform