Fitness Resources

This prepares the body for the main session in hand. It increases respiration and heart rate, which in turn increases oxygen exchange and oxygen delivery via increased blood flow to the working muscles.
The blood vessels to the muscles and working tissues open up to allow this increased flow. Body and muscle core temperature will rise (hence the name “warm up”). This is vital for making muscles, tendons and ligaments more pliable, and therefore safe for the stretching, which will follow. Warming up releases fluid from small sacs in your joints, which allows lubrication and therefore free movement - important in the prevention of injury. There are also certain hormonal changes brought about by the increased heart rate and breathing. Accompanying these are the psychological benefits for getting you "tuned-in" and motivated for your run.

Stretch

Stretching is vital , but should only be done after a full warm up. Muscles are susceptible to injury if stretched when cold. Think of them like a frozen metal bar. See what happens when you try to bend that. It may crack, splinter or even break. However, warm the bar up and it bends without too much effort. Even more so, cold ligaments (which stabilise joints) and tendons (which attach muscles to bones) can only be stretched when fully warmed up because of the tissue they’re made of and the lower blood supply they receive. When injured, these take a lot longer to heal than muscle fibres. The warm up ensures that ligaments and tendons receive an increased blood supply and are safe to stretch.

The stretches should be performed upon all the major muscle groups of the body. But in particular, because we are running, the big muscle groups of the legs. This should consist of static stretching (holding) for a period of 8-12 seconds then relax and change. It is important to note that ballistic stretching (bouncing/moving) is potentially harmful in injuring connective tissue. It is quite disturbing to note how many athletes still do bouncing stretches (bending and touching toes for instance) before a race. When performing static stretches advised methods for certain muscle groups are as follows:

Quadriceps
(Rectus Femoris, Vastus Mediallis, Vastus Laterallis, Vastus Intermedius) :
Standing, lean hand on friend or wall. Bend knee and grab ankle (not toe). Keeping bent knee next to straight leg, pull back on ankle, feeling stretch in quads. Hold for 8 - 12 seconds, change legs. To increase stretch slightly bend standing leg

Hamstrings
(Biceps Femoris, Semi Membranosous, Semi Tendinosus):
Point left foot/toe forward. Place body weight onto back right foot. bend right knee. Place hands on right knee and push buttocks back. Feel the stretch in the hamstrings. Hold for 8 seconds then raise left toe up to increase stretch. Change legs

Calf Muscles
(Gasrocnemius, Soleus):
Kneel on floor. Place palms onto floor. Stretch out legs, then walk legs up toward body. Place left foot over right, which remains in contact with the floor. Body shape is now triangular. Feel stretch in calf. Hold 8-12 seconds and change. To increase walk hands more toward body

Peroneus muscles, side and front of lower leg,
(Peroneus Longus, Peroneus Brevis):
Sit on floor with legs straight, apart, palms slightly behind, supporting weight. Point toes. Hold 8-12 seconds

Groin Muscles
(Adductor Longus, Adductor Brevis , Adductor Magnus):
Stand up with legs apart. Slightly bend left knee and turn foot to right angle. Keep right foot facing forward. Increase bend in left knee and lean body weight over left knee supporting weight with left forearm across knee. Right foot remains in same place and facing forward. feel stretch in right groin. Hold 8 -12 seconds and change

Buttock Muscles
(Gluteus Maximus, Gluteus Medius, Gluteus Minimus):
Sit on floor with knees bent supporting weight with hands slightly behind. Cross left leg over right knee. Walk hands toward body lifting buttocks off of floor at same time. Point head toward raised left foot and walk hands up more. Feel stretch across buttocks. Hold 8 -12 seconds and change
Note: Stretches should be uncomfortable NOT painful!!

Cool Down

Research has shown that continued low intensity movement (jogging/walking) after a higher intensity period (running) is important, for a number of reasons. Primarily, this get rid of bi-products resulting from your run (lactic acid, hydrogen ions, carbon dioxide), and the refuelling of energy systems.

This acts as a controlled dissipation of body and muscle heat, and a quicker return to to your body’s normal physical environment. Stretching is an important factor in this and can also help prevent the delayed onset of muscle soreness. The cool-down should consist of:

• Very slow jog for 5 minutes
• 3 minutes walk
• repeat the listed stretches (held for slightly longer: 12-15 seconds)
  Note: It is called a cool-down and not a warm down. Remember, you are trying to cool down your body, so intensity must be very low. If not, your heat production will be greater than your heat dissipation!

Rest

Unwind after training – don’t go and do a load of high impact exercise! It re-energizes you, helps to keep you from getting ill, and keeps you focused and sane. Rest, particularly sleep, is probably the easiest way to gain an advantage for training and racing.