Warming up and cooling down key to a healthy run

dawnWhite

How many of you go out for a run without warming up? It’s important to give your muscles time to warm up prior to your workout. It only takes a few minutes and can mean the difference between an injury and a great workout. Once your workout is complete, take a few minutes for recovery and cool down stretching.

I like to begin by warming up my joints. I begin with neck circles and progress to arm circles, hip circles, wrist and ankle twists. Following the joint mobility, I do some dynamic stretching including leg swings, forward and backward skipping, lunges, marching, and form drills. There are other dynamic exercises you can perform, these are just a few of the ones I recommend. I know some runners who never stretch before or after a run. I think those people are few and far between…most of us will benefit from regular stretching before and after a workout. In fact, I decided to see if I fit into that “few and far between” category of people. For a few months I did no regular stretching before or after my runs and found that over time I was pretty tight and much more inflexible than normal. I am back to my regular stretching routine and recommend stretching for all runners. Following the dynamic stretching, ease into your workout by running at an easy pace for 5-10 minutes and then continue with your regular workout for the day.

Once your workout is complete, take some time to recover by jogging at an easy pace or walking for 5-10 minutes or more as needed. After this stretch your quads, calves, hamstrings, etc. using the static stretching we all are used to doing before a run. Static stretching elongates your muscles and increases flexibility. These stretches should be held for 10-30 seconds each and repeated as necessary. Static stretching after a workout will keep the muscle tissue healthy and help with your range of motion.

Another way to warm-up and cool down is to use a foam roller. Foam Rolling is defined as “self-myofascial release-self massage to release muscle tightness or trigger points.” As you release the trigger points, movement increases and your performance will improve. Runners have a tendency to be stiff and inflexible unless they take measures to loosen up those tight areas. Foam rolling can be performed before a run, following a run, or on rest days. To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your body weight. Roll slowly up and down the muscle as you feel it release. If you find a sore spot, spend some extra time rolling that area. As you regularly foam roll, you will notice an increased flexibility in your previously tight areas. Time to get rolling!

Comments

comments

Moglia steps down as CCU coach, pitches to Chadwell

Moglia steps down as CCU coach, pitches to ChadwellFive-time National Coach of the Year finalist Joe Moglia, who [more]

Hoops: Sharks claim first region win over Panthers

Hoops: Sharks claim first region win over PanthersA big win for the St. James boys basketball team [more]

CA's Green, Jones reach major hoops milestones

CA's Green, Jones reach major hoops milestonesThe Christian Academy of Myrtle Beach basketball programs celebrated a [more]

CCU makes another poll, hosts free clinic for kids

CCU makes another poll, hosts free clinic for kidsThe Coastal Carolina baseball team received another top 25 preseason [more]

Conway's Moody makes mark as freshman for Tide

Conway's Moody makes mark as freshman for Tide The national championship game didn’t turn out the way Jaylen [more]

Hoops: Chiefs tip Falcons; MB, Knox rock Red Foxes

Hoops: Chiefs tip Falcons; MB, Knox rock Red FoxesMyrtle Beach's Emorie Knox erupted for 32 points Tuesday night [more]

Chants fall short on final shot in skirmish with Mavs

Chants fall short on final shot in skirmish with MavsJunior guard Rashad Davis hit a 3-pointer with less than [more]

Hoops: Green lifts Saints; Seahawks rally past 'Dogs

Hoops: Green lifts Saints; Seahawks rally past 'DogsOn a night chosen to recognize a milestone for Christian [more]

All-County Volleyball: NMB duo adds to state-title run

All-County Volleyball: NMB duo adds to state-title runHow do you choose between two state championship teammates and [more]

Vincent breaks new ground as NMB boys hoops coach

Vincent breaks new ground as NMB boys hoops coachA referee approached the North Myrtle Beach High boys basketball [more]

CCU baseball joins another Top 25 list for 2019 season

CCU baseball joins another Top 25 list for 2019 seasonWith just over five weeks until the season opener on [more]

Pelicans, Cubs make over field staff for 2019 season

Pelicans, Cubs make over field staff for 2019 seasonThe Myrtle Beach  Pelicans and parent club Chicago Cubs announced their on‐field staff for the 2019 season on Wednesday. New to Myrtle Beach this season, Jimmy Gonzalez will take the helm for the Pelicans following four seasons managing the Single-A South Bend Cubs. The 2016 Midwest League Manager of the Year with South Bend, Gonzalez was  [more]

Hoops: Falcons fly by MB; Tigers rally to top Sharks

Hoops: Falcons fly by MB; Tigers rally to top SharksCraig Martin walked off the court at the end of [more]

Tigers crush Crimson Tide for national championship

Tigers crush Crimson Tide for national championshipClemson captured its third national football championship - and its [more]

CCU alums Ross, Johnson pioneers in upstart league

CCU alums Ross, Johnson pioneers in upstart leagueFormer Coastal Carolina football players Alex Ross and Kerron Johnson [more]

Jags drop Chants in 2OT; Lady Chants lose to USA

Jags drop Chants in 2OT; Lady Chants lose to USAFour players reached double digits for Coastal Carolina, but it [more]

Hoops: Braves sweep CF; Seahawks split with Chiefs

Hoops: Braves sweep CF; Seahawks split with ChiefsSocastee scored a big road victory in its Region 6-5A [more]

CCU Hoops: Road teams win SBC debuts with Troy

CCU Hoops: Road teams win SBC debuts with TroyTyrell Gumbs-Frater scored a game-high 20 points as Coastal Carolina [more]

Beach Ball Classic, Day 6: Comets top Cards for title

Beach Ball Classic, Day 6: Comets top Cards for titleMonday's Beach Ball Classic championship game didn't feature the offensive [more]

Beach Ball Classic, Day 4/5: CA's Green leaves his mark

Beach Ball Classic, Day 4/5: CA's Green leaves his mark This week's Beach Ball Classic has been a memorable one [more]

Beach Ball Classic, Day 3: MB takes one on the chin

Beach Ball Classic, Day 3: MB takes one on the chinMyrtle Beach went toe-to-toe with St. Edward (OH) before falling [more]

Beach Ball Classic, Day 2: Socastee, MB, CA stumble

Beach Ball Classic, Day 2: Socastee, MB, CA stumbleSocastee turned in a solid team effort but suffered an [more]

CCU mourns loss of former Olympian, assistant Henley

CCU mourns loss of former Olympian, assistant HenleyTwo-time Olympian (1992 and 1996) and Coastal Carolina assistant track [more]

Beach Ball Classic, Day 1: Braves, Saints lose debuts

Beach Ball Classic, Day 1: Braves, Saints lose debutsTwo local high school basketball teams found out just how [more]

Wrestling: Young Panthers stay hungry for region title

Wrestling: Young Panthers stay hungry for region titleMatthew Ashworth knows the Carolina Forest wrestling squad isn’t the [more]

Moglia steps down as CCU coach, pitches to Chadwell

Moglia steps down as CCU coach, pitches to ChadwellFive-time National Coach of the Year finalist Joe Moglia, who [more]

Hoops: Sharks claim first region win over Panthers

Hoops: Sharks claim first region win over PanthersA big win for the St. James boys basketball team [more]

Leave a Reply

Your email address will not be published. Required fields are marked *

© 2018 Grand Strand Sports Report · RSS
Myrtle Beach Web Design
Kayaking in Myrtle Beach