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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

Podcast 017 – Dan Iverson

January 4, 2016 by CoachJay

Dan Iverson is the girls coach at Naperville North HS in Naperville, Illinois.

This podcast is a collection of excerpts from his full interview on High School Running Coach.

In this interview he talks about how he uses yoga in his team’s training, the importance of keeping a training log and his experiences running for legendary coach Al Carius.

Thanks Dan for your time.

Listen to the podcast on iTunes or listen to it on Stitcher if you have an Android device.

If you like the podcast please leave a review on the iTunes page. Thanks!

Subscribe to my newslettter

Filed Under: Interviews, Podcast Tagged With: Al Carius, Dan Iverson, Naperville North cross country

Supplemental Work For Runners

December 24, 2015 by CoachJay

This is a long-ish post.  This post contains all of the information and links that I shared at a clinic presentation I gave at the University of Oklahoma in the fall of 2015.  I was so lucky to spend time with the coaching staff and learn from them during my stay, which is one of the great things about being a track coach – you can always learn from your peers.

If you have any questions about the following content, just email me at coachjayjohnson@gmail.com.

Enjoy!

[Read more…]

Filed Under: Training, Training Videos, Videos Tagged With: Oklahoma Clinic, plyometrics, running economy, Vern Gambetta Leg Circuit

Why crunches are bad for runners

March 5, 2015 by CoachJay

Here are two bright minds talking about why the crunch is bad for your back.

First, Dr. Stuart McGill.

Second, Dr. Richard Hansen (@DrRichardHansen), a chiropractor, speaking at the Boulder Running Clinics.

Filed Under: Videos Tagged With: Dr Stuart McGill, Dr. Richard Hansen

How to make screw shoes for winter running

November 16, 2014 by CoachJay

Thank you Avery Johnson for making this video with daddy.

Filed Under: Observational Learning, Videos Tagged With: running in the winter, screw shoes, screwshoes, winter running

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