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The Necessary Warm-Up for Runners

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.

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Aerobic Work Warm-Up

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…]

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Anatomy of a Workout 001

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!

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