THIS warmup MOVE ALONE will actually MAKE YOU RUN FASTER

#warmup #achillesstrength #running
Hating the warmups? Wait a second. This research dives deep into exactly what move is enough to make you run faster and strengthen your feet, your calf muscles, your Achilles tendon and your ankles. The simple unassuming move, it's so basic! You MUST do it, there is no excuse. Just add it as a routine...
A bit of reading to prove the point:
2019: Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness pubmed.ncbi.nl...
2023: Progressive daily hopping exercise improves running economy in amateur runners: a randomized and controlled trial www.nature.com...
Please feel free to comment if you have questions. Really hope this can help some of you!
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[@anna.doremi]

🎉🎉🎉

[@markg99]

Short warm ups are the best! 💪👍🏻

[@SafeMotions]

and simple! Thanks for your comment Mark.

[@runningwithstelvio]

Always informative and precious your video in order to get better results and efficiency! Great work as usual! Keep pushing! 😊👍

[@SafeMotions]

Thank you for your kind comment Stelvio!

[@RunFreeandStrong]

Stephane, thanks for introducing us runners to so much useful information about strengthening our bodies and reducing the risk of injuries. Love the research backup. I warmup before every run, and I do more before hard workouts. Your videos are on another level!

[@SafeMotions]

Thanks for your kind comment Reto! And thanks for watching...

[@MihaiGoRunning]

Hey Stephane! Thanks for breaking down the science behind this warm-up move. It's fascinating how the Achilles tendon works like a spring. Appreciate the insight!

[@RunSensible]

Fantastic video as usual and spot on with the information. Chapeau!

[@SafeMotions]

Haha, thanks for your kind comment.

[@JohnSmith-mt5ok]

Personally for the achilles I jump rope for 20 mins and bounce on each foot from a bench, 1 minute each, 3 times. This resolved a lifelong Achilles issue in my 50’s

[@SafeMotions]

This is great to know! Thanks for sharing 👍

[@ed7268]

Great! Will try. Should be on days you don't run also. or only as a run warm up?

[@SafeMotions]

In reality, best is to do this 3-4 times a week, regardless of running or not. In the studies, if I remember well, they ran 3 times a week so they jump-roped 3 times a week. If you only run twice, still jump-rope 3 times a week in my opinion. Adding it in the warm-up, for me, is just a trick to stick to the bare minimum if you are not disciplined or don't have a strength program. Hope this helps you stay fit and injury free!

[@ed7268]

@@SafeMotions Thanks

[@tl854393]

Thank you for detailed videos, i have a hip flexor stiffness and low abdominal after an interval trainning. Try a lot of stretching but not improve so much for 3 months. The pain espectially increase when i cough or sneeze while runing. Can you suggest some excercise or stretching for this condition. Thank you.

[@SafeMotions]

There could be several causes for this. It sounds like it might be a lower back problem (maybe), so make sure you go to see a doctor/therapist to investigate. In the meantime, for the hip flexors try this kzbin.info/www/bejne/m6arioyBecx9pac.

[@gregorybeale]

Amazing work Stephane! Ummm you really can’t jump rope?

[@SafeMotions]

Thanks Greg! I actually really can't... Well, 2-3 skips on a good day... Then I get frustrated 🤣

[@b09d4n]

Why not Jumping Jacks... you warm up after all, do not neglect upper body and limbs.

[@SafeMotions]

Thanks for your input! This video is not about the warmup itself though, rather what research says is effective as a performance booster. Jumping Jacks are generally great, although I would say that they are not as specific, given the angle of impact of the foot. My personal favourite warm ups would always include running drills, which do work on the upper as well as the lower body.

[@JH-tc7wb]

OR... just jumprope

[@SafeMotions]

Haha, yes!! But rope or not, it's the protocol of progressive overloading that counts. If you're a seasonal jump-roper, this might not work as well. I also find that the rope distracts the brain a little, from the goal of running.