If you’ve ever been to a group exercise class of any kind (think Spinning, strength, cardio, yoga) you know that the first few minutes are typically spent warming up. You go through slower, low intensity movements to prepare your body for the workout. I’m used to that as I teach Spinning and attend group ex classes regularly. What I’m NOT used to is dedicating time to warm up before going on a run. Let me explain.
When I start running I go from 0 to 60 in 3.5 a la Rihanna. It’s more like 0 to 7.0 (my typical pace of 8:34/min mile) but that’s not the point. I don’t warm up. No strides, dynamic stretching, static stretching, walking or slow jog. I know this is not a good habit.
I’m setting a mini-goal: warm up for at least 5 minutes before every run. I know some people run 1-2 miles to warm up but I need to set a more reasonable goal for myself.
-3 minutes walk/slow jog (*I’m living a few short blocks away from Central Park so my plan is to use the walk to the Park as part of my warm-up)
-2 minutes dynamic stretching
THEN I can start running at my normal pace.
I liked this article with warm up tips and dynamic stretches and will likely do some of those exercises as part of my 5 minutes. I will check back in two or three weeks and *honestly* report my results.
Speaking of running, I had my National Running Day workout at the Mile High Run Club in NoHo. There are a few treadmill studios in the city and I want to try them all (duh). Side note: I signed up for ClassPass and it was the best decision I’ve made in the last 48 hours. I will do a longer review on that eventually.
Mile High Run Club offers six different class options, including private coaching. I took the Dash 28 class, which is the basic class, and it is described on their website as “a 45-minute class provides a foundation for runners of all levels with about 28 minutes of structured intervals followed by 10 minutes of strength plus power training with kettle bells.”
The facility was sleek, modern and very upbeat. The coach who checked me into the class told me that Mile High has a partnership with Nike and if you happen to forget your sneakers for class (??) or want to try a Nike pair you can rent them.
The class was structured similar to Orange Theory. Sprint and hill intervals. I was on the treadmill for 26 minutes (so not exactly 28 minutes) and covered 3.2 miles.
Mile High stood out for a few reasons:
1. 36 Woodway 4Front treadmills. I’m sure it is a (treadmill) runner’s dream to see all the belts in the room.
2. Dynamic warm-up before warming up on the treadmill. We did butt kicks, lunges, squats and high knees before slowly warming up on the treadmill (started working toward my warm-up goal right away, I guess).
3. Kettlebell and body weight segment for 10-15 minutes at the end. It wasn’t too intense by any means, but it was nice to include it into an otherwise cardio class.
Overall, it was a great workout and another fun NYC adventure. Or should I say “sweat-venture.” No…I shouldn’t say that.