By Brad Corcoran MS, CSCS Head Coach

Much like you would study prior to a final exam or review your information before giving a big presentation, there are appropriate steps that must be taken before the start of any form of physical activity.

Whether it is a team practice, playoff game, off-season training camp or just a pick-up game with your buddies, going through a proper warm-up routine is only going to set you up for success.

The primary goal of a warm-up is to prepare the body to move and perform at optimal levels, not stress the body to a state of fatigue. The visual physiological adaptations caused by a warm-up are simple. You should see an increase in body temperature (sweat beads beginning to form), an increase in oxygen intake (increased breathing rate), and increased blood flow to muscle tissues caused by an elevated heart rate (not always visual due to clothing or equipment).

by Sheldon Persad

LINEAR RUNNING

Although it may sound too simplistic, nevertheless, runners at times fail to fully comprehend that long distance running does not simply involve the legs. Often neglected aspects of a distance runner's training routine are drills and strengthening exercises from head to toe. For example, the need for strong consistent arm drive is magnified for a distance runner when climbing a hill. Training for long distance running without a focus on drills, core, and upper body / lower body strength training is incomplete, contributes to improper running form, and may lead to overuse injuries.

Sprinters understand the link between arm drive and maintaining leg turnover. Your legs will typically do whatever your arms dictate. But a focus on correct arm movement while running is just one small aspect of proper running form. We need to also consider head position, shoulders, arms, hands, torso, stride and feet.