Do THIS Before Every Run to Run Faster Without Getting Tired
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- Опубліковано 25 чер 2024
- New research suggests it's time to rethink popular running warm-up methods. Many traditional routines are not just ineffective but might be hindering your speed. Recently, I stumbled upon a study outlining a simple 5-minute routine promising significant benefits, such as enhanced running economy and reduced perceived effort, essentially letting you run faster for longer.
This video will delve into the details of this warm-up, its applicability across various running conditions, how it compares to other routines, and its potential for reducing injury risks.
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge mailchi.mp/runsmarter.online/...
Resources:
Paper 1: Effects of static stretching on 1-mile uphill run performance pubmed.ncbi.nlm.nih.gov/23588...
Paper 2: Acute Effect of Dynamic Stretching on Endurance Running Performance in Well-Trained Male Runners journals.lww.com/nsca-jscr/fu...
Paper: 3: Pre-exercise stretching does not impact upon running economy pubmed.ncbi.nlm.nih.gov/18076....
Paper 4: Warm Up I: Potential Mechanisms and the Effects of Passive Warm Up on Exercise Performance www.researchgate.net/publicat...
Paper 5: Effects of static stretching on energy cost and running endurance performance pubmed.ncbi.nlm.nih.gov/19918...
Paper 6: Impact of stretching on the performance and injury risk of long-distance runners pubmed.ncbi.nlm.nih.gov/27912...
Paper 7: Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review pubmed.ncbi.nlm.nih.gov/26642...
Paper 8: The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners www.ncbi.nlm.nih.gov/pmc/arti...
00:00 Is Your Warm-Up Routine Really Working?
00:48 Proposed Effects of the Warm-Up
01:13 Common Running Requirements
01:50 Research on Warm-Ups for Running Over 60mins
03:25 Research on Warm-Ups for Easy Running
03:52 Stretching on Injury Prevention
05:03 Individual Variability with Warm-Ups
05:48 How to Prepare for Long & Easy Runs
07:00 Research on Warm-Ups for Hard Efforts
08:47 Research on Warm-Ups for Running Under 10mins
10:33 Mid-Race Tips to Run Faster Without Using More Energy
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge mailchi.mp/runsmarter.online/5-day-challenge
Thank you very much. I have been training quite a bit and still getting tired when all I had to do is just this one thing. I am now ready for the Paris Olympics marathon. Great job.
I just discovered your channel. I recently fixed my nutrition and I watched @physionic for breakdowns of nutrition studies. Now I'm improving my running and I was looking for information on running studies. There's so much voodoo advice out there about running and your videos are perfect because they're looking at the science.
I love this. I'll keep watching and maybe I'll even get your book.
You’ve made my day writing this. Thanks for the support and glad you’re enjoying. I look forward to seeing your comments in other videos 💪 and thanks for considering the book 🥰 if you love science, you’ll love the book.
This is amazing.. explained so many things I have been curious
You’re welcome David. I am glad you enjoyed
Come to think of it.. on the race day, before the marathon or half marathon race, maybe I shouldn’t do anything but a little bit of slow jog for warm up..?
That’s what I would do 🫣
Should there be a special warmup for people with achilles tendonitis? Is the rehab enough to prevent further damage?
Great question Cristian, some eccentric calf raises can create a good ‘warm up effect’ for the Achilles. I think if you watch my 10 video series playlist on managing and treating injuries you would learn a lot!
Nobody recommends static stretches before any activity. Warm up doesn't means static stretches. Warm up means dynamic stretches.
Is is bad that I never do warm up stretches…ever? I just do an easy 20-30 mins running and a few strides before if I am gonna be doing so intervals. I am very time crunched with my runs and I generally have about 70-80mins max…sometimes less. So I am only concerned with getting as many miles in to this time as possible per week. So essentially I would rather run my 2 extra easy miles in about 18minutes than spend that 18mins warming up and not running. This gives me about 12 extra miles per week in volume…or 48miles extra per month. So this is my logic with regard to warming up for regular runs. It may be flawed lol but it’s a decision I made a while back and I have remained injury free since.
I do something very similar and if it works for you then continue with it 👏 thanks for sharing your experiences
other video warns about static stretches.. now this video is saying otherwise...ill just stick to walking for a few laps before running..
Unfortunately different research papers don’t always have the same conclusions. It does make things confusing 🫤
You really shouldn't give bad advice like that.
I appreciate your opinion 🙏