The post-flight shake­out run

Canadian Running - - BODY WORK -

Af­ter get­ting off the plane, try this sim­ple strat­egy to shake out your legs:

Walk be­fore you run

Af­ter get­ting off the plane and set­tled into your ho­tel, com­mit to go­ing for a short, easy run. No mat­ter how you feel, keep it to about 20 to 30 min­utes. Start by walk­ing for a few min­utes just to get the blood flow­ing.

Fast feet, As, Bs and Cs

Be­fore ac­tu­ally break­ing into a run, it’s im­por­tant to get your mus­cles fir­ing and soft tis­sue primed af­ter be­ing cooped up in econ­omy class. To learn how to per­form these sim­ple dy­namic warmup drills, check out our video: run­ning­magazine.ca/ drills-ev­ery-run­ner-should-do/

Start slow

Af­ter you feel warmed up, start with a slow jog, and ease into your easy pace. The en­tire pur­pose of this run is to help re­set your cir­ca­dian rhythm and get your legs feel­ing good again. If that means saun­ter­ing along at a near-walk­ing pace, so be it.

Feel­ing good? Throw in a few strides

If all goes well and you’re start­ing to feel en­er­gized, throw in a few strides to­wards the end of your shake­out run. These are 80 to 100 m bursts of speed with grad­ual ac­cel­er­a­tion. Don’t worry about ex­actly how fast you run, but in­stead think of each stride as an arc: start slow, hit an apex and then just as grad­u­ally back down to a jog once again. Re­cover for as long as you like be­tween each, and cut them short if you are feel­ing fa­tigued.

Af­ter you’re done your strides, jog back to your ho­tel, re­hy­drate and rest up!

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