Warm up, cool down

 

Last week my club had a visit from an England Athletics flying coach. He was asked to go through warm up routines for the leaders and helpers on the club’s start to run and beginners group.

I found the session really useful so I thought I’d share some key points I learned.

  • Plan your run so you know how to warm up. If you are planning a hard session, such as hill intervals or sprints, you need to make sure you are fully warmed up before you start. However, if you are going on a long, easy run you can use the first mile as your warm up by running at a slow pace or doing a fast walk.
  • Warm ups should always be dynamic. This means things like walking lunges, hip circles and calf stretches. Not sure what these are? The Guardian running blog has a good article with videos on what stretches you can do.
  • Cool down stretches are done statically and held for up to 20 seconds each. The coach said if you have done a hard session then up to 15 seconds is enough as you don’t want to over stretch your very tired muscles.

The coach also talked to us about the England Athletics leaders and coach courses. I had already thought about doing the Leadership in Running Fitness course so it was really helpful to talk to him about it. 

It was a great session, and I’m now looking forward to putting what I learned into practice and doing the LiRF course.

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