The Dynamic Warm-up and the Styro-foam Roll
Science is ALWAYS evolving, and techniques to better prepare you to attack your next goals are being developed. One area that has not changed is the general consensus that a solid warm up and priming of the areas to be challenged in the main workout is ESSENTIAL to reaching maximum potential and performance, or even avoiding injury.
Dynamic warm-up by definition is a “sequential series of movements performed prior to physical activity. It aims to increase blood flow to the muscles, increase functional mobility, maximize available flexibility of the entire body and prepare the body for activity”. Strategically choosing a combination of movements which prepare for running is how we will best be able to prevent running during this month’s project!
A combination of these exercises (knee hug + opposite calf raise, toy soldier walks, high knees, butt kicks, inch worms, fast high knees, forward skipping, back pedaling, and carioca) in 2 rounds should be a 5-8 minute routine that will prime the muscles throughout the trunk and legs to prepare for running.
The Styrofoam roll is a great tool that adds a component of deep tissue pressure to your stretching routine. The musculature of the thoracic and lumbar regions, the gluts, hamstrings, quadriceps, and gastrocnemius all respond well to this type of intervention.
Check out @PowerPhysicalTherapyandFitness on Facebook and Instagram for the full video demonstration. I encourage you to take a few minutes and watch the video of how to walk yourself through these techniques to help prepare for your next run!