"Putting Evidence Back Into
Running Injury and Performance"
Five Best Ways For Runners To Warm Up
Ever wondered why so many magazine articles and internet blogs written for runners start with “Five Best Ways To…”?
Two words… Click Bait.
As runners, many of us suffer from serious FOMO (Fear of Missing Out), an innate fear that somewhere in a magazine, website or dvd there is the perfect shoe, running technique or exercise that will cure us of all niggles and guarantee our next parkrun or marathon PB. And the warm up is no exception…
So yes, we have used click bait to get you here (why should only the dodgy websites get away with it!?) but we have done so with your best interest at heart! As regular visitors to Runchatlive will know, there is rarely any one perfect shoe, running technique or warm up exercise that will suit all runners. In reality, many factors will affect which individuals benefit from which tweak or modification at which period of time, making it extremely difficult for anyone to come up with any one strategy that will suit all runners all of the time.
The result? A whole heap of stuff out there that will work (or seems to work) for some runners but will either work (or make things worse) for other runners!
However, knowing this can help us in or running related goals. Armed with this understandinmg that what works for one runner in our club will not necessarily work for all runners, you can now try out warm up routines and exercises strategies that work for others and see which of them works best for us you. This is especially true if you are returning from injury, which we will see in this article is where a warm up can often be highly beneficial.
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Does post run stretching help reduce soreness or reduce risk of future injury? The research says no, but you could try some H.E.L.P.
Cadence when running refers to how many times the feet touch the ground per minute. Some schools of running suggest all runners shoud run at the same cadence, but is this supported ny research? Can reducing or increasing cadence help reduce running injury and increase performance?
Of all the aches and pains suffered by runners, pain on the heel or sole of the foot is one of the most common – so common in fact that most sufferers find it simple to remember its Latin name: ‘Plantar Fasciitis’. What’s not so simple however is how to recover from it.