Roll your shoulders forwards 5 times and backwards 5 times. This warm-uproutine should take at least 6 minutes. Dont be tempted to hold your stretches for longer than 30 seconds in your warm up. Thank you!!! You dont have to be a scientist to maximize your results in record time with your warm up. If you want to hit other muscle groups later in the day, greatjust follow the guide I laid out in the Performance Recovery System. Studies have linked prolonged static stretching where the stretch is held in place to a dip in performance when done before a run. So they do a random something, and wonder why their performance plummets while chronic aches and pain become more prevalent. We thought so. Before your workout, gradually raise your heart rate with a 5-10 minute jog or walk. In order to optimally activate a muscle, you need to be able to feel the muscle contract, then be able to carry over that feeling to a compound movement. The term corrective gets misused a lot these days. Do this before starting on more rigorous exercise. It also enhances blood flow so your muscles get plenty of oxygen to help you run more efficiently.. I like the Rusin Shoulder Superset for the upper body, and the often-butchered glute bridge for the lower body. Focusing on problematic trigger points is the most effective foam rolling method Ive used for my athletes and clients to open up their mobility potential, while also being able to more reliably transfer into the big movement patterns. The exercises in this video are suitable for most people. Youre almost ready. After all, the longer we spend warming up, the less time we have to do what we really love running. 
Dr. McGills bird dog is a solid choice that far too many people mistakenly think is too easy for them. But any improvements in range of motion are uselessand potentially dangerouswithout being able to stabilize that new range of motion. If you run without warming up, youll have a harder time settling into a steady pace and are more likely to set off too fast and burn out before your runs finished. And the something method seemingly works OK for some people. Check out THIS article that breaks down 10 bi-phasic hip stretches. This aerobic warm-up video is suitable for all levels. Simple, easy, effective. But contrary to popular belief, theres actually very little evidence that stretching negatively impacts power, strength, or performance in general. For shoulder rolls, keep marching on the spot. Jog for 30 seconds, bringing your heels to your butt to work on your kicking back range and cadence (the number of times your feet hit the ground as you run). Back to So this phase allows us to step back and focus on the feel and quality of the foundational movement pattern at hand, without the stress of actually having maximum loading on the bar. Perform each stretch once on each side, holding for 10-15 seconds. Youre going to put your body into stabilized starting positions (I love half-kneeling, for instance), then generate internal tension throughout the body to wire stability through multiple joints. Both soft tissue work and bi-phasic stretching have the goal of tapping into the power of the parasympathetic nervous system (rest and recover) and allowing the human body to function as authentically as possible. Instead, prioritize one area, and invest 1-2 minutes total with acute trigger-point work on the ball or roller and utilize the oscillatory technique that combines trigger point work with small micro movements of your body moving over the foam roller. The focus is not generating a training effect, but rather preparation. There are only a few tried-and-true ways to potentiate the CNS to optimize power and strength. Youll know it when you find it! Its raining, its pouring and that sofa is looking a lot more tempting than lacing up for a run . If you spend 2-3 minutes here, that time will pay off throughout the workout to come. | All Rights Reserved | Built and Maintained by, Pain-Free Performance Specialist Certification, Full Range of Motion FOREVER Forget 90-Degrees. This works out to 1-2 minutes of investment into priming your powerhouse muscles in better, more usable ranges of motion. Not all foam rolling is equally effective, so if you plan on actually seeing objective benefits in your performance in the gym, while also mitigating the risk of training-related injuries, choose the correct soft tissue technique for the goal at hand. I get it: we all arent exercise scientists. You can read more about these specific drills HERE. Learn More. Time to start treating your body like a finely-tuned machine and walk into every workout feeling and functioning your very best! Instead of rolling across the entire muscle belly, back and forth like a sloppy pizza roller, hunt just until you discover a trigger pointaka, the area in your armpit, chest, quad, or other muscle that simply feels like shit. Keep a slight bend in the supporting leg. Bench press or back day? LOVE!!! 
Go liftand be surprised at how much better and stronger your training session feels! If its squat day, then use the bodyweight squat. And anyway, youre not going to be passively holding stretches for minutes at a time here, or using sloppy compensation patterns to try to feel individual muscles stretching. That means you should be working on the same tissue in both Phase 1 and Phase 2 of this sequence for the best results. If you, like many people, are at a loss trying to figure out if this stuff is actually working, I recommend just focusing on the three Ss of sound movement: stability, sequencing, and smoothness. Make sure you keep your back straight and pump your arms. My challenge to you? Fight the urge to foam roll your entire body and waste away precious training time by overdoing the first phase of this warm up. 
And you canand shouldset your sights higher than OK when it comes to enhancing performance and helping to prevent training related injuries. 
But guess what? Never waste another warm up again utilizing this simple, efficient and downright effective system. The two processes go hand in hand, as an integrated unit. Copyright 2020Dr. John Rusin. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft. Looking for some quality hip mobility drills? For CNS priming, its crucial to dial back the total volume of work to avoid pre-fatigue of the CNS and peaking too soon before you get to use what youve worked so hard for! And lets be honest, the glutes and lats are going to be key regions to activate. Like cool downs and strength work, a warm-up is something many runners neglect. For heeldigs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. How often should I run? This doesnt have to be complicated! Based on what you can see at the foam rolling station and cardio deck at any major commercial gym, its clear that the average person (and many fitness professionals alike) have absolutely no idea how to prepare for training in the form of a dynamic warm up. It also helps you have a better workout. Come up and repeat. SO glad I found you!!! Medicine ball presses or slams are ideal. Then, youll add a slight oscillation to enhance the stretch of the targeted tissues. This is definitely not wasted time! This leads to fatigue and a drop in your performance during the workout. The goal everything youve done so far is to open up a movement pattern or region into new ranges of motion. Bench press day? How to use NURVV Run to reduce your injury risk. Everything youve done was important to get you to this point, but now is where your mind and muscle take over and get primed for performance. 
Running and aerobic exercises. We need to simplify our programming and focus in on key movements that are targeting linchpins (or weak links) of movement dysfunction or pain. Helped Me Alot tell me one thing Does squating Helps to increase joints Health. Get the latest running tipsfrom our experts. Check out this FREE 6-Phase Dynamic Warm Up eBook of the six-phase warm-up! Warm upfor longer if you feel the need. This exercise is sometimes called the Frankenstein Walk or Toy Soldier and will open up your hamstrings, quads and hip flexors. Once youve warmed up with a jog or walk, open up your range of motion and get your muscles ready to work with some light stretching, says Jerry. For a deadlift day, a broad jump or bound fits well. This stretching phase should take no more than 1-3 minutes to complete. These exercises will help open up the hips, too, which is where most of the power comes from as your run, says Jerry. Is it ok to run everyday? Want to add an effective warm-up to your training schedule? Heres the expert advice on your training questions. Again, this doesnt need to be complicated. If yours arent quite there yet, no worries. A warm-up can get you in the right headspace for running, too, he adds. Get advice from a GP or health professional before trying it, especially if: Stop the exercise immediately and get medical help if you feel any pain or feel unwell. Adding to the confusion are the endless options in the corrective exercise library. For squat-based movement days, pick a vertical jump for this phase. Start your next workout with my highly effective and efficient six-phase warm up system. Thats why its worthy investing 1-2 minutes into this Phase 3 block every training day. Stop wasting away your precious training time on unproductive warm ups! They need to be two separate entities. When in doubt, go for a single catch-all corrective exercise that touches on the hips, core, spine, and shoulders, helping reinforce quality movement. Dr. Rusin is also the founder of the Pain-Free Performance Specialist Certification (PPSC) that has certified over 2,500 personal trainers, strength coaches and rehab pros from across the globe in the pain-free performance training system over the past two years. Itll help you to reap the benefits of the warm up, and help you maintain a functional and pain-free body. If youre going to foam roll your quads, then stretch them this way afterward! This reduces your chance of pulling a muscle or injuring a joint or tendon. Try Jerrys simple three-step warm-up before your next run. Instead, focus on alleviating pain, improving mobility, and moving the hell on to more meaningful work. No matter what movement you choose, thinking about squeezing the active muscles as hard as possible, hardwiring the connections of muscles moving and stabilizing into a new range. Simply put, quality movement patterns or corrective movements should look effortless, smooth, and coordinated. Hands up who does a warm-up before they head out on a run? They are general exercises only and are not aimed at treating any specific cause of pain or condition. But skipping warm-ups could be doing you a disservice. Gradually raising your heart rate and getting your muscles and joints loosened up and ready for exercise, increases your range of motion and improves your muscles elasticity, says Jerry Faulkner, NURVVs New York City-based run coach. 
Remember, youre not trying to build flexibility here, youre just trying to prepare your body for the workout, says Jerry. Page last reviewed: 17 September 2018 To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Reduce your risk of injury and keep running with NURVVs health features, designed to highlight potential injury risks. Lower yourself no more than 10cm by bending your knees. This warm up involves six phases, but you can knock it out in the same 10 minutes youve been wasting on the treadmill! JUST LAUNCHED: New NURVV metric Running Economy & 3 more. 9 tips for running in the rain and loving it! Personally, I dont subscribe to the idea that every movement or exercise must be perfect before adding load or intensity. The first four phases of this sequence are all precursors to this, the big movement patterns youll be practicing in the fifth phase of this system. Thats where muscle and pattern activation comes into play. The first is maximum loading, which isnt an ideal fit for the warm-up. Save my name, email, and website in this browser for the next time I comment. Dr. John Rusin is a sports performance specialist and injury prevention expert that has coached some of the worlds most elite athletes, barbell sport competitors, and over 50,000 clients from all walks of life with his innovative pain-free performance programs and systems, which has gained him the reputation as the go-to industry expert for rebuilding after pain, injuries or plateaus. Stick to 2-3 sets of 2-5 reps of any of these methods, and no more than 15 total reps. And then what? Want to see more examples of how this warm-up looks in action? Keep a slight bend in the supporting leg. A common problem with this phase is lifters annihilate muscles rather than activating them. Introducing Functional Strength Training:The Monthly Membership Training Solution For People Who Want To Look, Feel And Function Their Very Best, Forever. Theres a right way to optimally prepare to train that will streamline your results while helping you bulletproof your body, and theres the wrong way that will leave you bored, fatigued, or burned out before your training even starts. Lifters and strength athletes cringe when they hear the word stretching in a dynamic warm up. After spending some thoughtful practice on your foundational movement pattern of the day, its time to cut fluff and focus on being an explosive and powerful athlete, with some central nervous system (CNS) stimulation. You can also implement neural primer supersets by combining jacks with jumps or throws, for the ultimate CNS priming response. So you feel strong, energised and ready to go!. Lat Pulldowns Dont Train The Lats? Because you cant perfect your movement patterns during hard and heavy training. Finish off your warm-up with dynamic exercises, using controlled movements to improve your range of motion. Walk forwards, swinging each leg in turn straight in front of you and reaching towards your toe with the opposite hand. Make sure to pump your arms and keep your back straight. Hit the push-up. Next review due: 17 September 2021, you are not sure if the exercises are suitable, you have any pre-existing health problems or injuries, or any current symptoms. Good enough is truly good enough when it comes to enhancing performance and reducing likelihood of injuries. Simply choose the pattern youll be training as your big movement of the day. Activation drills that actually produce results need to involve a high degree of mind-muscle connection, and even higher amounts of internal tension and force generation. Remember, foam rolling isnt the goal itself, but rather a means to an end. In fact, a Runners World study found that as many as 75% of us are guilty of shirking a pre-run routine. The bi-phasic part of this method just means that youll follow up 30-45 seconds of oscillating back and forth with 15-30 seconds of end range stretching, which is still controlled by your muscular tension and body positioning. Thats why we use 2-3 sets of 3-5 slow, controlled, and deliberate bodyweight reps to grease the groove of the foundational movement pattern. Similar to the foundational movement pattern prescription from the previous phase, look to match the type of CNS work with the big movement of the day. 
Warm up properly before exercising to prevent injury and make your workouts more effective. Limit yourself to 2-3 sets of 5-10 reps of each movement, with 15-30 seconds between sets. To doknee lifts, stand tall and bring upalternate knees to touch the opposite hand. Debunking This Dubious Lat Pulldown Claim One Size Fits All Does Not Work For Fitness, Upper body: Medicine ball throws or slams, Total body: Seal jacks or rotational medicine ball tosses. As any serious lifter knows, it takes continuous tweaking and re-mastery of the big lifts in order to continue to see benefits without racking up injuries. Keep your abs tight and back straight. Jog with high knees for 30 seconds, bringing each knee up to a 90 angle. Let your arms hang loose by your sides. This gets your body used to the movements used in running, opening up your hips and your stride without putting too much stress on your heart, says Jerry.