Recently I had a conversation with Cassidy Phillips who is the CEO/Founder of Trigger Point Technologies regarding the benefits of his company’s products. During our conversation it dawned on me that I preach injury prevention but leave the implementation in each athlete’s control. Over the years I have had several athletes contact me to tell me they were injured and taking time off from their training schedules to heal. As a coach, these are never the phone calls or e-mails you want to receive. In the back of your mind you are always asking yourself if something you had the athlete do is the cause of the injury. Most athletes do a decent job of warming up during the swim but during the bike and run most will tell you they have no set warm up routine. This article is intended to deal with the run warm up and cool down. You are encouraged to follow this protocol before and after every run.

At times I’m guilty of giving warm ups that are not structured. “Run 1-2 miles at an easy pace” is ambiguous and does not serve the purposes of the warm up as described above. A proper warm up elevates the core temperature, stretches your muscles and prepares the muscles, ligaments and joints for main sets. Regardless of the distances you run it is suggested that you always incorporate the following routine prior to beginning your run. This will include some stretching and dynamic movement exercises.

If you are running on a track I like to use the straight away section for the “drill” portion (approximately 90-100 yards) of the warm up. You can walk back to the starting spot or walk the curves and begin on the opposite side of the track. If you are running elsewhere guesstimate 100 yards. Some exercises are in motion and some are stationary. You should get in a general 20 minute warm up period. Select

Begin your session by elevating the core temperature slightly, especially if you are running first thing in the morning. Run 1 mile in zone 1. Option to walk at a brisk pace.

• Ankles: Walk heel to toe for about 15 yards, ankle rotations, stand in place, weight on one foot, step up slightly on opposite foot and draw circles with your heals. Go both directions and switch. Heal Walk, With toes pointed up walk on your heals. (10 -15 yards)
• Skips: (2-4 times): Focus on bringing your knee up to your hip (it can go higher) and swinging your opposite arm as you do when you run. Remember when you run your opposing arm/knee work together (left arm forward, right knee forward. Elbow comes straight back. Your arm does not swing across your body.). Arms held at 90 degrees and you drive the elbow back. Fingers & shoulders relaxed. Keep your arms at your torso level. I once heard this described as you are running with a tutu on and you don’t let your hands touch the tutu.
• Butt Kickers: (2x) As you run, bring your heel to your butt, drive your knee forward.
• Sideways: The starting position is in the crouch position facing to either side. Imagine a basketball player in the defensive position. Arms up and to the side. While moving down the track slide one foot until it touches the other and return to the starting position. You are essentially sliding down the track sideways.
• Karaoke: Arms outstretched. Facing sideways, the trailing leg comes across the front then back. The head will follow the trailing leg. Relax your hips and allow them to open up.
• Throw in some side bends: Twice to each side (starting position feet shoulder length apart, fingers clasped together and pointing straight up. Inhale and bend (don’t twist or allow your lower back to sway)
• Finish with Strides: Complete 4-6 strides. Think form and gradually build your speed with each stride. 90-100 yards or 20-30 seconds if you are not on a track. Walk or jog lightly back to your starting position and allow your heart rate to come back down (check your HR at the beginning of your strides and use this number as a guide).

• Lean from the ankles not from the waste
• Stand tall as if someone is pulling your hair to the sky
• Arm swings by driving elbow straight back.
• Head still
• Shoulders and fingers relaxed
• Drive your knee forward and your heal to your butt

Trigger Point Technologies has a 17 page guide book which is a step-by-step educational tool for runners that addresses the 6 key areas of the body affecting a runner's ability to perform. Not only can you decrease the likelihood of injury, but you can also gain power and speed by improving your body's structural integrity. Good biomechanics will increase a runner’s ability to perform. By manipulating the 6 key points outlined in the guide utilizing the T/P tools you allow your body to achieve structural integrity. This creates the platform for optimal performance and injury prevention. Whether you choose to utilize this product is entirely up to you (contact me if you are interested and I will give you information on how to receive a discount on these products).

Developing a good warm and cool down routine will prolong your running career and prevent injury. Plan an additional 20-30 minutes for each run session and I guarantee your body will respond appropriately. Proper hydration and nutrition, before, during and after exercise are also paramount in helping you avoid injury.

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