Any of the road runners on here have a decemt warm up/warm down routine they do for jogging?
anyone here been to any of the amphibian king stores? opinion?
Well firstly, be very careful of the road, but if its all you have, then.
Start with 3 minutes of jumping jacks, high knees, heel flicks etc. Then some dynamic stretching hitting all the main muscles. Then do 2 more mins of JJ’s etc, and away you go.
No static stretching.
Have you access to a running track or anything Puke, i’ll PM you stuff there later on that would be far better for a GAA player to do in the off season. that is of course if its hurling your preparing for.
there is a nice park down the road from me well lit and a mixture of grass and concrete footpaths, can’t be arsed with the gym/treadmill
Kev, can you give us a few examples of dynamic stretching as opposed to static stretching. Going to try and get back out on the road tonight
Won’t I look a bit of a window licker if i am standing outside my front door doing jumping jacks and whatnot for 5 minutes
Get a good pair of runners puke, something to reduce the impact, asics or new balance are what i use I rember you mentioning a sore hip before watch the kness on the road, I do a fairly standard warm up before a run calf muscells, hips etc
Yes, like Kev.
could you pm that routine to my goodself kev?
thank you muchly.
One example id the dynamic lunge, covers alot of muscles, but mainly the quads. The static version would be the regular hold your ankle quad stretch.
For hamstrings i’d do heel flicks and high kicks (be careful).
For overall all leg warm up i’d do high knees pumping with arms.
basically you are moving while warming up the muscles. Jumping Jacks are dynamic stretching. All these exercises help with general flexibility as well.
There is an amount of stuff online, but be careful as some of them say dynamic stretching, but are in fact static. It will be clear to see anyway.
If your worried what people think Puke then head down the fields, it would be better for you anyway. Its a warm up, not a fashion parade.
Do them in your room or out the back.
But road running, long jogging etc is generally dehabilitating for a Hurler/Footballer. I would strongly advise against it, you can fuck yourself up for the year. Think about it, how many times in a hurling game would you go on 20-25 minute jogs? Its a multi sprint sport, train accordingly.
what do you suggest for a warm down
What was wrong with your previous warm up routine of a quick shit in a ditch?
A dynamic lunge 
i have only got a pair of white togs with me
Cheers Kev, surely a bit of road-running to try and build up the fitness levels wouldn’t be too detrimental for a Hurler / Footballer. What’s the best way to do multi-sprint sport training on your own? I don’t have access to a running track
I’ll send it on to the 3 of ye, its reasonably general, and could be done on a pitch as easy as anywhere else, or a park or the like. Its on my personal laptop, so won’t get to it till a bit later. I do it on a track as i have access, and you can judge the distances perfectly.
The running is of course “good for you”, and will build stamina and up your aerobic capacity. But its Speed Stamina you are aiming at with hurling, as in the ability to perform anywhere between 20 and 60 sprints in a game, depending on your position.
You’ll see the logic in the plan, but basically you build up your aerobic capacity first with mid rang to long sprints at 65-85%, then you bring it back down to shorter distances but at full pace. Then you move into multi directional sprinting. Happens over 3-4 months. But i would be just concentrating on the first phase, and it will prepare you well enough for the start of training. Who knows what your coach will do, but if you are lucky enough to have a fitness coach in then you’ll be a great position.
Kev,
could you forward this on to me also, please.
And me please
When you get back in shower down using hot water then cold, hot/cold… helps with the pains in the legs
quit stealing my bit