Running is a natural movement for the human body. But what if you find running difficult? What if you have been demotivated due to past running injuries? Well with proper training and diligent practice you can improve your running performance and prevent injuries. To achieve better running technique and stave off unwanted bodily aches and pains you must practice three essential components of a running training program: 1. a warm-up, 2. running drills, and 3. a cool down and stretching practice.
Make Time for a Warm-Up!
The best way to prevent injuries is to warm-up before a run. Cold, stiff muscles are more susceptible to strains and injury. It is important to note that you should NEVER statically stretch before your warm-up- this can tear the cold muscles and actually cause an injury. (A static stretch is a type of deep stretch that you hold for a prolonged period of time as opposed to a dynamic stretch, a type of stretch that is less forceful and quick in movement- these stretches are safer before a run.)
The duration of a warm-up ranges from 15 minutes up to 20 minutes of fast walking or slow jogging with a limited range of motion. Only increase your pace after a few minutes into the warm-up. Keep in mind that the warm-up is a process that helps make your muscles supple and gently wake them up by increasing blood flow to them. Hence, the warm-up prepares your body for vigorous intervals or any speed work.
After a warm-up, a runner needs to perform specific running drills to improve his or her overall running efficiency.
Running Drills
Running drills are a series of repeated and often exaggerated movements that help to improve many aspects of your running technique. With time and practice, performing such drills will ultimately lead to overall improved running economy.
The reason why running drills are so important for any runner is that the combination of several drills encourages movement in different planes of motion, which leads to improvements in form, power, efficiency and overall athleticism.
At first glance, the different running drills look a little strange like skipping and marching movements. However, these movements are necessary to perform as it is hard to isolate these movements during an actual run.
Below are seven drills. They are listed from easiest to hardest. You don’t have to perform all at first. Begin with three then begin to add more running drills as your confidence grows.
- Butt kicks (variation 2): improves quadriceps and hip flexor flexibility while reinforcing high cadence.
- High knees: reinforces mid-foot landing, high cadence and hamstring flexibility
- A-Skip: reinforces mid-foot landing, high cadence and improves coordination
- B-Skip: improves coordination and hamstring flexibility
- Butt kicks (variation 1): increases hip flexor strength and reinforces mid-foot landing
- Carioca: improves coordination and increases hip flexibility
- Straight leg bounds: activates glutes and improves coordination.
After performing your running drills, you are set to go run your training program.
Remember to cool down and perform stretches after your training. A cool down is exactly like the warm-up; except it is performed at the end of the run to help your muscles get rid of the build-up of lactic acid in your muscles. If you fail to cool down sufficiently after an intensive training, the lactic acid build-up will lead to injuries.
Cooling Down and Stretching Post Run
Your cool down can range anywhere from a 10 minute up to a 15 minute easy jog. If that seems too long at least cool-down with a 5 minute jog. After your cool down, you will need to perform a series of stretches to help your body cool down further and improve your flexibility.
Lactic acid is produced in your muscles and builds up during exercise. It can lead to painful, sore muscles. So the best ways to flush out lactic acid includes: 1. staying hydrated, 2. respecting rest times between intervals, 3. breathing well and fully, 4. cooling down and stretching, 5. getting plenty of magnesium, and drinking orange juice (or any drink with fast glucose and vitamin C).
Stretching is considered a part of the cool down process. Static stretches are best performed after exercising when your muscles are warm and more elastic. It is important that you breathe deeply and regularly during the stretches. Aim to stretch to the point of feeling tightness or slight discomfort. WARNINIG!!! You should NOT feel any pain when stretching. If you do, stop and seek medical advice.
Below are seven stretches for you to perform:
- Hip flexor stretch
- Thigh/quadriceps stretch
- Hamstring stretch
- Iliotibial band (ITB) stretch
- Calf stretch
- Lower back stretch
- Buttock stretch
Whether you are a new or experienced runner, you would be wise to follow the three essential running practices before and after your running training program. Always warm-up to prepare your muscles for the task at hand, then practice running drills to help train your mind and body what running feels like, and finally, after all that hard work, respect the need to cool down and stretch to prevent injuries. Give this practice a try and sooner than later you will feel that running feels more natural and enjoyable.
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