Hey there, runners! As you lace up your shoes and gear up for another workout, have you thought about how important warm-ups and cool-downs are for your performance and recovery? Sure, the thrill of hitting the pavement and pushing your limits is exhilarating, but skipping these crucial steps can lead to injuries and slow your progress. So, let’s dive into why dynamic warm-ups before your runs and effective cool-down routines afterward are game-changers for your marathon training!
Why Warm Up?
Think of dynamic warm-ups as your body’s way of saying, “Let’s get ready to run!” They activate your muscles, boost your heart rate, and enhance your range of motion—basically prepping you for the demands of running. By doing specific movements that mimic running, you not only improve your performance but also reduce the risk of injury. It’s a win-win! If it’s a struggle to fit these in, make sure to at least be doing them on days you are doing speed work or harder sessions.
How to Warm Up (Based on Your Time)
Got 15 Minutes?
If you have a little time before your run, start with some foam rolling or grab a lacrosse ball for self-myofascial release. Focus on those major muscle groups—calves, hamstrings, quads, IT bands, and upper back. Roll slowly, pausing on any sore spots. And don’t forget your feet! Use that lacrosse ball to roll from toe to heel. This gets the blood flowing and gets your muscles ready for action.
Have 10 Minutes?
With a bit less time (or no access to a foam roller or lacrosse ball), let’s incorporate some mobility work. Here’s a quick routine to loosen you up:
- Standing Hip CARS: 3-5 on each side
- Leg Swings (lateral and front to back): 10-12 each way
- Hamstring Scoops: 8-10 each side
- Heel to Toe Rocks: 10-12 each side
- World’s Greatest Stretch: 3-5 each side
Just a few mobility exercises can make a huge difference in how you feel during your run and help keep injuries at bay.
Pressed for Time? Just 5 Minutes?
If you’re in a rush, focus on some quick activation exercises:
- Squats: 8-10 reps
- Forward Lunges: 6-8 each side
- Lateral Lunges: 6-8 each side
- Toe Walks: 20 yards
- Heel Walks: 20 yards
- High Knee Skips: 20 yards
- Butt Kicks: 6-8 each side
- Zombie Walks: 6-8 each side
- Strides: 3×20 seconds
These exercises fire up your nervous system, getting your body primed for the demands of running. Trust me, incorporating these can lead to better form and a smoother run!
The Power of Cool-Downs
Now, let’s talk cool-downs—often the unsung heroes of training! They help your body transition back to a resting state, aiding recovery and minimizing muscle soreness. Adding in some stretching and gentle movements post-run can improve your flexibility and promote blood flow, making your next session even more effective and reducing the risk of muscle soreness.
How to Cool Down
After your run—especially if you’ve been speed training—spend a mile or two (or at least ten minutes) at an easy pace or walking. This helps your heart rate come back down and signals your body to relax.
Now that your muscles are warm, take this opportunity for some static stretching to increase your range of motion. Focus on the big muscle groups, holding each stretch for 30-60 seconds without bouncing. Here are some good ones to include:
- Pigeon Stretch (glutes)
- Hamstring Stretch
- Quad Stretch
- Calf Stretch
- Soleus Stretch (lower calf)
- Couch Stretch
Wrapping It Up
So, there you have it! Dynamic warm-ups and effective cool-downs are essential for getting the most out of your marathon training. By taking the time to prep your body before you hit the road and easing back into a resting state afterward, you’ll not only boost your performance but also significantly cut down on the risk of injury. Whether you have five minutes or fifteen, these practices can make a world of difference in your training journey. So, embrace the power of warm-ups and cool-downs, and watch your running and recovery improve—and with it your training experience.
Shannon Hogan | Run Coach Superior Singletrack | Follow my journey @superiorsingletrack
Shannon Hogan
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Favorite Grandma’s Marathon Memory: This is a tough one. Up until last year, I would have said crossing the finish line at my first Grandma’s, but the 2024 race changed that. I have two. First, running the William A. Irvin 5k with my daughter, Dot. She has been participating in marathon weekend for a few years now in the Whipper Snapper Races, but this was her first official race. Seeing her develop a love for running, the community, and challenging herself has been one of the most rewarding things I’ve gained from running. Second,when I realized I was going to BQ the final miles of the race last year. Throughout the entire race I had my doubts, but nearing the end of Superior Street, I knew I had it and that was an incredible feeling.
Song that must be on your running playlist: Music is so instrumental (no pun intended) to my everyday life. So,my go to songs constantly change. Right now,I love “Run Away to Mars” by TALKS and “Outro” by the M83s (that one has been a favorite for quite a while).
Favorite post-race beverage: Coffee. Iced or hot, depending on the weather. Always with creamer.
Three words to describe your training, racing, or life: Consistent, Gritty, Chaotic
2025 Running Goal: Run another Boston Qualifier at Grandma’s. They’ve lowered the standard, so that means I’m shooting for a faster time. Complete another 100k or 100 miler next year.