21/03/2018
Seems every spring I get myself into a good cardio running routine. I don’t recommend jogging on concrete as it over stresses the calves and is hard on the joints. Instead I recommend finding a softer surface like a field or park and doing interval training.
Everyday first thing in the morning I wake up, drink a big glass of water, lace up, put on my headphones and start making my way to the closest field or park for interval running. The key is to listen to your body. Never over exert yourself especially in the first 2-3 weeks if you’re just starting. Typically I will feel a muscle tighten up or tweak if I’m just starting up again after a break. If this happens I immediately stop for the day. It’s not about the workout, it’s about conditioning the routine.
Back when I played in the NFL I used to see star veteran athletes do this from time to time in practice. They would take themselves out for the day but would be back the next day perfectly fine. Initially I thought it was some sort of excuse to get out of training as that would never fly in college. That didn’t make much sense though as these are some of the most competitive athletes in the world. After discussing it more in-depth with these guys and getting their perspective I’ve come to realize there is a deeper personal understanding of your physiological limitations. What many may not realize is that the majority of coaches/trainers in the NFL have never played in the league at a high level. They themselves don’t necessarily have the experience of pushing their body to the max so they won’t always have your best interests in mind. Telling coaches/trainers about your ailments and where you’re at physically when your competing at an elite level takes courage, wisdom and confidence.
Listening to your body is a skill that can be refined over time. Typically I don’t stretch much before running unless I’m sore in a particular area. If you only did one stretch I would recommend this one below. This video calls it the WGS or “worlds greatest stretch.” I’d call it walking lunge stretch with a spinal twist, pushing back into hamstring stretch (keep the knee slightly bent).
Biomechanically speaking the most functionally efficient exercise is sprinting. Your body has 7 major anatomy trains that run through your entire body. These myofacial linkages or interconnected muscle groups are based on primal movement patterns. Sprinting effectively targets the entire body. To achieve peak performance you need to open your gait by opening up your stride. Simply jogging will not accomplish this as the movement patterns are condensed. Jogging for extended periods of time can also lead to overuse injuries or buildup of very hard fascial tissue in various areas as the body is not being put through its full range of motion. Interval based sprint training along with the stretching combo outlined in the article below is one of the greatest exercises you can do for your body.