Episode 15 - Master the Best Running Warm-ups: Beyond Dynamic Stretching

Episode Summary:

In this episode, Alison discusses the importance of an effective warm-up, emphasizing dynamic movements that increase blood flow, improve neuromuscular coordination, and enhance joint range of motion. She explains how her Fast and Free warm-up program, a downloadable resource of plug-and-play warm-ups, integrates five key running skills, such as stack alignment and rotation, to help runners improve efficiency and avoid injury. These exercises focus on building muscle coordination, joint stiffness, and energy storage, essential for efficient running, and incorporate springy movements to activate the nervous system. Alison emphasizes how these warm-ups help female runners improve strength, efficiency, and power in their stride. She encourages listeners to download the warm-ups and join her email list for upcoming Black Friday deals on her Strong and Stable course, designed to strengthen hips for female runners. The course will guide participants through a six-to-eight-week program aimed at improving hip strength and range of motion.

Key Takeaways:

• Purposeful Warm-Ups Are Essential: A good running warm-up helps improve blood flow, neuromuscular coordination, and joint range of motion, which are all crucial for a strong and efficient stride.
• Five Key Skills for Efficient Running: Alison emphasizes five skills—stack, mid-stance, rotation, hip extension, and energy storage—that can be integrated into warm-ups and training to improve running efficiency.
• Focus on Hip Strength and Mobility: The Strong and Stable course is designed to strengthen the hips, improve range of motion, and build stability, all of which are key for female runners to enhance their performance and prevent injuries.
• Tailored Warm-Ups with Fast and Free: The Fast and Free warm-up program is a quick, customizable routine designed for female runners to improve strength, coordination, and power, helping them feel "fast and free" during their runs.

Time Stamps:

[00:00] - Introduction & Overview 

[03:50] - Introduction to Strong and Stable Course 

[12:30] - Importance of Effective Running Warm-ups 

[18:00] - Five Key Skills for Efficient Running

[26:30] - Detailed Explanation of the Fast and Free Warm-up Program

[37:00] - Closing Thoughts & Call to Action

Resources Mentioned:

• Fast & Free: A FREE plug and play set of run warm ups to help female runners feel strong, efficient, and confident in their stride.
• Here’s the link to join my weekly newsletter to make sure you don’t miss the Black Friday Presale of my new hip strengthening course for runners - Strong and Stable.

Quotes:

"A good warm-up done within 15 minutes before your activity can help increase your blood flow to help your body prepare to meet the demands of the running."

"Running really is rotation."

"Once you get the hang of those things, once you kind of pick your routine, less than five minutes... you're really getting a lot of big bang for your buck."

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