BB18 Week 3: Warming up, cooling down key to a good run

BOULDER – When it comes to training for a race like the BolderBOULDER, physical therapist Dr. Michael Morrison says you need to be consistent with your running and take more easy runs than you think you should.

Check out the beginner & intermediate running plans developed for the BolderBOULDER by Revolution Running.

Morrison says that consistency will help build and lengthen your muscles, but he says to avoid the long sustained stretches before you run.

“You want to prepare your body for what you’re going to do,” Morrison said. “When you’re running, you will have a quick stretch then a quick contraction of your muscles. So, the best this to do is get a nice warm up.”

A good warm-up before a run includes:

  • High knees
  • A brisk walk
  • Butt kickers
  • Skipping

When it’s time to hit the streets, Dr. Morrison says you should use the center of your foot for the best results.

“Your running should be a push off,” he said.  “A lot of people come in with their heel and it’s almost like a brake. You want to picture a cheetah just running on the ground like how they paw the dirt.”

He also suggests staying relaxed and leaning slightly forward when you run and then doing nice long stretches after:

  • Calves
  • Quads
  • Hip flexors
  • Adductors

Check out the beginner & intermediate running plans developed for the BolderBOULDER by Revolution Running.

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