Category: Running

A pre-run warmup becomes more important with each birthday. A combination of dynamic stretching and foam rolling provides what you need for safer and better quality run training.

Background

During a recent conversation with Dr. George Eversaul, developer of AquaStretch™ therapy, I mentioned my tight hips. I told him that I was looking for a way to loosen them. In response, he told me that the first thing I should try is stretching and foam rolling before running.

It surprised me to hear him say this. I needed no convincing to stretch after running. I am also a proponent of foam rolling, having solved an IT band problem by foam rolling many years ago.

However, I had convinced myself that stretching before running needed to be gentle, especially when the running muscles were “cold”. For most runs, I have migrated to skipping the warmup. Still, George’s comment caused me to do some research on the best way to warmup before a run, especially if it would improve my running performance, prevent injury, or both.

This post is what I learned through this research.

What Is The Purpose Of Pre-Run Warmup?

As with many so-called “givens”, conventional wisdom about pre-run warmup has changed dramatically over time. According to a post on the Marathon Handbook website titled How To Warm Up For Runners + A Complete Warm-Up Routine, pre-run advice has gone from static stretching to no stretching, then no warmup to, more recently, pre-run warmup as a must-do. Sports medicine research, such as that summarized in “Warm-up or stretch as preparation for sprint performance?” published in the Journal of Science and Medicine in Sport (JSMS), supports this advice.

Static stretching is no longer advised. Why? As the JSMS article referenced in the previous paragraph showed, there appears to be no benefit. In fact, holding stretches for 30 or more seconds before the muscles are warmed up may reduce performance by decreasing muscle strength and stability. Static stretches of “cold” muscles may also increase the risk of injury, including strains, during the run.

Before heading out on a training run, sports medicine professionals and physical therapists, recommend a 10-15 minute warmup routine. The challenge is to find a routine that does not compromise muscle strength or performance.

Warmups that are now recommended have the following main goals:

• activate, elongate, and reduce tightness of the muscles involved in running,
• prepare joints for moving,
• increase blood flow to increase core temperature and the temperature of the muscles required for running,
• stimulate the nervous system.

Because of the natural decline in flexibility and muscle elasticity that occurs with age, warming up before a run is even more important for older athletes.

Best Practices for Older Athletes

Searching Google for best pre-run warmup for “older athletes” will get you a generous number of sites to peruse. However, these generally miss an important practice for older athletes, especially those with limited mobility or flexibility in parts of the body engaged in running.

The following approach is especially important for older runners.

Get Your Heart Rate Up, Gradually

Whether through a brisk walk, doing a few jumping jacks, jogging in place, or pedaling a stationary bike, start with 5 to 10 minutes of light aerobic activity. This will raise your heart rate and core temperature gradually and, in doing so, increase blood flow to your muscles. This makes the muscles more pliable and ready for the next steps. I have also found that this is a good way to produce a little moisture on my skin so my heart rate monitor is more accurate and consistent.

Foam Roll Tight Areas

For many older athletes, foam rolling tight muscles can further improve pre-run mobility.

A major cause of tight muscles is myofascial adhesions, connections that form between the fascia, or outer wrapping, of adjacent muscles and other tissue. As explained to me by a physical therapist, tightness is like trying to slide two similar materials across each other while the two materials stick together at points along their surfaces.

By releasing myofascial adhesions, foam rolling after light aerobic activity offers the following benefits:

• Improves range of motion: According to the author of “A PT’s Guide to Foam Rolling for Runners“, studies have documented improved hip extension and knee flexion when foam rolling is combined with dynamic stretching.
• Increases blood flow: Along with the aerobic warmup, foam rolling further prepares muscles for physical activity. Increased blood flow aids in muscle relaxation, which can reduce the risk of injury.
• Reduces tightness: Tight muscles caused by myofascial adhesions may force our body to compensate during the run. These unnatural patterns can overuse other muscles. By providing myofascial release, foam rolling can help reduce the risk of injury caused by compensation.
• Activates the nervous system: The pressure from foam rolling activates neural receptors, which can relax muscles and optimize their response to dynamic movements

Foam rolling is simple. Place the foam roller against a hard surface, such as floor or wall, and place the tight area of your body against the foam roller. Lean into it and slowly roll across the tight area in both directions. If you are able, hold the position directly over the tight area for a few seconds, then repeat the process until the tightness has reduced.

For more information on foam rolling, checkout Become a More Flexible Senior Triathlete By Foam Rolling.

Dynamic Stretches Round Out a Warmup

The warmup concludes with one or more dynamic stretches. These are controlled, movement-based stretches that mimic the motions of running.

Examples include:

• Leg swings: Swing your legs front-to-back and side-to-side to open up the hip flexors and hamstrings.
• Forward lunges with a twist to engage the core.
• Side lunges to activate inner and outer thighs.
• Inchworms: A full-body stretch that also targets hamstrings and core.
• Butt kicks and high knees: These help activate your quads and glutes, promoting good form and balance during running.
• Leg kicks: Stand with feet apart with knees straight and stretch the right hand to the left foot, holding the position for two seconds, then repeat this with the opposite hand and foot.

Resources for Dynamic Stretching:

• Dynamic Warm-Up for Runners
• Our Favorite Dynamic Warm-Up Exercises for Runners

After completing dynamic stretches, consider easing into your run, running at an easy pace for the first five minutes. Gradually increase the intensity throughout this period. This primes your body for sustained effort while minimizing injury risk.

Conclusion

Older runners and triathletes will benefit from a pre-run warmup that includes light aerobic activity, foam rolling, and dynamic stretching. After increasing our heart rate and beginning to warm our running muscles, foam rolling relieves excess tension to improve flexibility. Dynamic stretches round out the warmup by activating the running muscles.

Skipping a pre-run warmup is a “no-no” if you want to avoid injury.

How Do You Warmup Before A Run?

Please let us know how you warmup for your run? What have you learned along the way?

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“How can I, a 70-year-old triathlete, run 10-minute (or better!) miles?”

I received this question in an email from a visitor to SeniorTriathletes.com. His question was the inspiration for this post. It has also become the nudge I needed to train for faster triathlon runs this season.

Click here to jump directly to the Update at the end of this post. There you will find my experience and results with the training plan described in this post, originally published on January 17, 2022.

Getting Back to a Faster Triathlon Run

While I have never been a fast runner, I ran 10-min and even faster miles in sprint triathlons while in my early 60s. For various reasons, mostly related to inconsistent training, I now run 11-12 minute miles in a sprint triathlon. However, as I approach age 70, I want to get back to running 10-minute (or better) miles in a sprint triathlon.

So, after reading the question in the opening sentence, I dusted off several books on training for running and triathlon. I also listened to videos and podcasts from Phil Maffetone and trainers at Coach Parry (“Faster After 50”).

In the end, I decided to not only share what I learned, but to make myself accountable to you while training for a faster triathlon run.

I hope you will share your questions and experience by posting in the Comments section at the end of this post.

Let’s get started.

Three Pillars of Becoming a Faster Triathlete

Years of reading about triathlon training for the older athlete have convinced me of three pillars to becoming a faster triathlete – purpose, consistency, and preparation.

Purposeful Training Is Key

In their book Peak: Secrets From The New Science of Expertise, researchers Anders Ericsson and Robert Pool share what they have learned about what makes people achieve more than previously imaginable. The book documents stories of many everyday people who strove to become experts in a particular activity. These covered a wide range, from memorization, chess and music to mathematics, golf and karate. They even cite accomplishments of 100-year old athletes in running.

With the realization that age is not the limitation it was once thought to be, more and more older adults are training harder and harder. Indeed, during the last few decades, the performance of master athletes has improved at a much higher rate than that of younger athletes.

Anders Ericcson, Robert Pool, “Peak: Secrets From The New Science of Expertise”, Houghton Mifflin Harcourt, 2016, p. 195

Did you read that? During the last few decades, performance of master athletes – that includes us – has improved at a much higher rate than that of younger athletes.

Their research has shown that practicing the same skills over and over leads to a stagnation of improvement. In my experience, this means running the same distance at the same pace day-in, day-out without a plan leads to becoming slower with age.

On the other hand, the researchers document how consistent, structured training designed to improve the key factors affecting performance will, with time, improve one’s performance.

Consistency Is A Must

As much as I have tried to make up for missed workouts by running harder the next time, this has not worked for me. I am not sure it works for anyone.

In fact, I am more likely to be injured, even if mildly, by going too hard. This then leads to shortened or more missed workouts, starting to a death spiral for my training plan.

For the older runner, avoiding injury serious enough to cause missed workouts is one of the top strategies for maintaining consistency. The approach to building aerobic fitness described in the next section is good for avoiding injury.

You are better off training more consistent, and by that I mean a day less, and then also training at the right intensity so you can recover better before your next session. By training consistently, I can guarantee you are still building on your aerobic fitness which is what’s going to help you more than anything else.

Markus van Niekerk on “Running After 50: Tips To Run Faster As You Get Older” podcast

Come Prepared For Training

Running puts significant stress on our body. This includes stress on muscles, joints, connective tissue. It also requires a base level of heart and circulatory system health.

To avoid injury or burnout, we need to make certain that our bodies are ready to begin a consistent, structured training program.

Before training to run faster, we must be able to run the distances required in the training plan.

More on this later.

Minimizing Injury Is Key To A Faster Triathlon Run

A common message throughout the run training plans I have read is to (1) set reasonable, achievable goals and (2) follow the plan, especially when it seems too easy.

It is far too common for runners, especially new runners, to set goals based on what they would like to achieve rather than on what they can achieve. Patient perseverance is a virtue in most endeavors. It certainly is for running.

Training to run faster as a senior goes hand-in-hand with preventing injuries. Injuries, from which we recover more slowly with age, can easily interrupt a training plan aimed at making you faster in the run.

People think because I’m getting slower I need to run fast in training so I can run fast in a race. It’s not the case. By slowing down your body is also able to recover after sessions.

Markus van Niekerk on “Running After 50: Tips To Run Faster As You Get Older” podcast

Start By Building Base-Level Fitness

As mentioned above, it is important to prepare oneself for a structured training program. First, it creates a base level of fitness that will, hopefully, support your body as you train to become faster.

I like the approach to building aerobic base fitness described in Training to Train – Building Aerobic Fitness for Senior Triathletes. Results in the post came from following the MAF-180 method.

This approach is easy enough that I could train using it five or more days per week without injury.

This method is also effective. I have repeated the results included in the post three more times with the same results – steadily faster times per mile while maintaining my heart rate within a relatively low range. On top of this, I lost some weight, even though weight loss was not a goal.

A little over a month ago, I added one 5k run per week, ignoring my heart rate monitor. The ability to run a 5k without walking showed me that my fitness was improving. It was also a prerequisite for the training program described later in this post.

Next – Add Structured Training to Increase Speed

Consistent with the evidence from Peak: Secrets From The New Science of Expertise cited above, I feel ready to move to the next phase of my run training.

[T]here are some changes that need to be made to a training regimen as the body ages. The first changes in run training involve focus and frequency. . . . It is no longer quantity that is required for the masters runner, but quality. Every workout should be a quality workout, pre-planned with session goals and targets.

Ian Stokell, “Triathlon For Masters and Beyond”, Bloomsbury Publishing Plc, 2013, p.140

A structured run training program I have used in the past is FIRST (Furman Institute Running Scientific Training). This method is the subject of Runners World Run Less, Run Faster by Furman University’s Bill Pierce, Scott Muir, and Ray Moss.

Email discussions with co-author Bill Pierce over the past ten years have shown me that the authors promote a conservative approach to increasing speed. Success of the plan requires each training session to be done at the prescribed speeds. They also know that success requires avoiding injury.

Fundamentals of FIRST

The FIRST run training program includes three runs per week based on conservative goals. Aerobic cross-training activities, such as swimming, biking, and kayaking, supplement the three runs per week.

The goal of the three runs is to improve what the authors consider the three key factors affecting running performance. According to the authors, the goals of each of the three runs are:

• #1 – Improve VO2max, running speed, and running economy.
• #2 – Improve endurance by raising lactate threshold.
• #3 – Improve endurance by raising aerobic metabolism.

With only three runs per week, one can train harder for greater effect plus recover longer between sessions to prevent injury.

Also Useful for Beginners

Another reason I like this book is that includes plenty of advice for new runners. It includes a ‘5k novice training plan’ that initially combines running with walking.

My Plan To Train For A Faster Triathlon Run

I have completed the base-building phase of the run training through four months with the MAF-180 plan. The next phase is to follow the FIRST run training method based on details in the 3^rd edition of Runners World Run Less Run Faster.

Run Training

The twelve week plan will use times for the three runs prescribed in the FIRST method. The basis for these will be a 35:40 min 5k time recorded about one month ago.

With a sizeable gap between my current 5k time and the goal of a 10-min 5k in an upcoming triathlon, I realize I may need to repeat the program after the first twelve weeks. Of course, I expect the second time through the plan to be based on a faster 5k time.

By the time I complete the first cycle, I will know how well the plan is working for me. I will also know how well I have been applying it. I am confident that I will have a faster run in my next triathlon.

Cross Training

The FIRST plan also requires a minimum of two cross training sessions per week. For these, I plan to complete one session each of biking and swimming.

For the days when the biking is through a cycling class at my local gym, I will continue to perform a series of core exercises and weight strength training before the cycling class.

We all know that triathlon differs from a running race because it requires running after biking for a significant distance. Therefore, I will add a short run after completing a cycling class or bike ride.

My weekly swim will, at least initially, involve swimming 1,500 to 2,000 yards in a lap pool near my home.

Updates On My Journey To A Faster Triathlon Run

I have reserved this section for updates on my progress with the plan. These will show my experience with the sessions, what is working, what is not working, and new 5k times.

I will keep you informed through Senior Triathletes Highlights, our monthly newsletter, when I have updates.

Update #1 – After eight weeks of the 12-week 5k plan

Here is what I had learned through the first eight weeks of the 12-week 5k plan:

1. I realized early on that I benefit from accountability to you. Knowing that I would provide this and at least one more update has made me stick to the plan.
2. In pursuing a faster triathlon run, I have tracked results of three weekly runs from the FIRST training plan and cross-training (swimming, biking, strength training) on a Google sheet. I included a calculator for the paces of the various runs. This will make it simple to use the sheet for future repeats of the plan.
3. It is important to base the paces for the plan on the time to complete a run of the distance for which you are training. I had started on the FIRST plan a few years ago. However, because I based it on my 5k goal rather than a recent 5k, the paces for the various runs were too high for me to complete. I eventually stopped before completing the plan. This time, I used an actual 5k race time and have been able to complete the runs.
4. It has been surprising that the interval runs (Run#1) have been the easiest of the three runs, while the slower, longer runs (5 to 8 miles) have been the most difficult. I suspect – and the results seem to support this – that this difficulty comes from one hip being weaker than the other. Therefore, I have added strength training to the plan, something prescribed by most running coaches.
5. Despite my best efforts to follow the schedule, visits from family and friends took priority. I will finish the plan about two weeks later than the plan.

Update #2 – After completing the first iteration of the 12-week 5k plan

I finished the 12-week plan, which ended with a 5k run to measure the results. The results were positive, with a 5k time that was reduced by 8%, from 35:40 to 32:48.

While I have not reached my goal, the improvement is significant.

I have already started to repeat the 12-week plan. This time, I will use the new, faster 5k time as the basis for each of the runs. By the end of this second iteration, I expect to be at my goal.

Stay tuned for additional updates

Share Your Questions and Comments

There are many triathletes age 50 and over reading this post with more experience in triathlon training than me. Some of you have hired coaches or subscribed to virtual training programs. Many have also completed various distances, from sprint to Ironman.

No matter where you consider yourself – beginner or experienced triathlete – you probably have questions, comments on my plan, or experience to share. Please include these in the Comments below.

Affiliate disclosure

If you are among the tens of thousands of beginner or intermediate senior triathletes, this post about training for the run is for you.

Once you have a base level of aerobic fitness, it is time to add higher intensity to gain speed and endurance from your training. This post provides an overview of higher intensity run sessions. It also includes links to books with training plans you can use to prepare for your first or even your hundredth triathlon.

First, the Ground Rules of Run Training for Senior Triathletes

Before adding higher intensity to your training, it is important, even critical, to be aware of some of the key ground rules:

• Observe the 80:20 rule of aerobic to anaerobic (high intensity) training.
• Do not run all-out. Before beginning higher intensity sessions, run a 5k. Use your pace for this as the basis for the pace during high intensity portions. Most programs specify a pace for intervals that is below the race pace. A goal of the intervals, or even longer runs, is to use a pace that can be maintained throughout each of the repeats within a set.
• Avoid increasing distance and speed by more than 10% per week.
• Pay attention to running form.

More on these later in the post.

Start With Realistic Goals

Injury is the greatest risk when adding higher intensity to your run training. First, you are excited to get into the ‘real’ training. And, if you are like me, you imagine being able to run faster than your body is able.

Why do I say this? Because I have been there more times than I care to admit. Running too fast at this point usually leads to injury, enough to send you back to the start.

The best place to start is by using your last race time. However, if that has been more than a few months in the past, run the distance for which you are training. Use this time as the basis for the next 12 (sprint) to 18 (Ironman 140.6), or more, weeks leading up to a race.

Don’t Forget the Warmup

Every run session begins with 10 to 15 minutes to warm up the muscles. An easy jog will accomplish this. However, the warm-up will be even more effective using one or two of the following^1,2:

• Strides – 80 to 100 yard (meter) runs at a fast but relaxed pace; gradually accelerate over the first three-fourths of the distance and decelerate to the warm-up pace during the rest of the distance.
• Butt kicks – 20 meters of running on the balls of your feet while trying to lift your feet high enough to kick yourself in the butt. These are often included in the first part of the strides. Butt kicks help with leg turnover speed, hamstring strength, and heel recovery.
• High knee lifts – These are also often included in the first part of each stride. For this drill, the goal is to lift your knees as high as possible with each step in order to increase leg turnover and strengthen calves and hip flexors.
• Skip – Combine jogging and skipping for 100 yards (meters) two or three times during the warm-up.

Types of High Intensity Runs

• Track repeats (or repeats on a relatively flat section of a paved or concrete trail) – these runs include distances of between 400 and 2,000 yards (or meters) followed by short periods of recovery. The distance of the repeat will gradually increase throughout the training program. The goal for these is to increase maximum oxygen consumption (VO₂ max) and improve running efficiency, speed, and power.

• Hill repeats – According to the running power meter manufacturer Stryd, start with 2 x 15 to 20 seconds running up a hill with at least 8% grade (8 feet [meters] rise over 100 feet [meters] distance). Repeat every 7 to 14 days adding two repeats each session to a maximum of 10 per session.

Longer runs

• Tempo runs – These are runs at a pace considered hard but still comfortable. Tempo runs are designed to increase anaerobic performance and, more specifically, the lactate threshold. The distance of these runs will vary with the distance of the race for which you are training and where in the training plan you are at the time. For example, the distances for tempo runs typically peak at about three-fourths of the way through a plan.
• Long runs – These are the longest but also the slowest runs. The aim of these is to increase aerobic endurance.
• Brick runs – These are runs of at least one mile immediately after a bike session. Brick runs train your body to run with good form after having completed the bike leg of a triathlon. Since this transition involves significant changes to body position (from the hunched over, aero or similar position to running), pay extra attention to your running form. An article on Training Peaks highlights typical problems with form when running after biking. It also describes the importance of proper running form in a triathlon using Olympic gold medal triathletes as examples.

Related post: Why Seniors Should Use Interval Training

Typical Run Training Session for Senior Triathletes

A high intensity run training session will consist of the following in order listed:

• Dynamic warm-up (NO STATIC STRETCHING of cold muscles!) for 10 to 15 minutes by jogging or combining jogging with one or two of the warm-up drills described above.
• Main set consisting of either repeats, tempo runs, or long runs.
• Cool down by jogging for 10-15 minutes. Proper cool down provides the benefits of active recovery.
• Stretching of warmed muscles immediately after completing the cool down portion of the run. This portion should include stretching the hamstring muscles, quadriceps, calf and Achilles tendon, and back.

The references at the end of this post contain detailed training plans for 5k (sprint) to full marathon (Ironman 140.6) distances.

Watch Your Form

Some books on triathlon training provide detailed descriptions of proper running form. These point to proper foot strike, head orientation, elbow angles, stride length, and so on. Kind of intimidating and too much for me to remember when I am running.

That’s why I appreciate that Joe Friel³ boils these down to simply ‘running proud’. You get most of the way if you think about looking proud – head high, standing tall, clearly defined steps, modest stride, etc.

Leave Your Questions and Comments Below

What have you learned to make your run training more effective? What is your favorite high intensity routine and why? Least favorite and why?

References

1. Linda Cleveland and Kris Swarthout, Train To Tri – sprint and Olympic distances only (paid link)
2. Bill Pierce, Scott Murr, and Ray Moss, Run Less Run Faster – 5k to full marathon (paid link)
3. Joe Friel, Triathlete’s Training Bible – 5k to full marathon (paid link)

Affiliate Disclosure