It's funny cos ive tried the force myself out at a shuffle to warm up . But it seems my body is more 'efficient' at longer strides, so it ends up feeling not just unnatural at a glacial pace, but also not easy? last night's run i kept myself at a slowish pace thinking it would be more enjoyable (06:17 /km) and it was still fairly challenging. Morning runs just feel like torture every second, whether im warming up or running at my limit (which happens pretty much 99.0% of the time). During i just tell myself this isn't something i wanna do ever again. On the drive after the run i'm like i did it, bring on tmr. lol.
there's no such thing as a longer stride shuffle..
nah.. even the best runners in the world know how to shuffle. you're probably used to landing with foot further out in front of you, ie reaching out a bit. in a very light shuffle/trot, you land directly underneath you, just nice and relaxed. it's just a very limited ROM movement, ie, very short stride length, low stride frequency.. just really relaxed & gentle.
warmups should start out like that imho.
This morning i did a 500m warmup. It was prob the hottest morning run i've done. I wasted my winter doing stupid lyle mcdonald shit when i could have been making the most of those awesome conditions for getting into running shape! fuck that guy.
lool wuut.
but i digress. i jogged slowly out, then I walked a bit, sprint a bit (strides?), jogged a tiny bit more, and then when i hit 500m i just stopped. looked at my watch and this was the data for that 'run':
0.51km - 02:44 - pace 05:16"
so i have to some figuring out to do but i think any warmup is better than no warmup so i'll figure out what it takes my body to feel ready to go, which i dont have an answer for yet.
right it's something you'll need to learn about yourself.
just think of it like warming up soup.
ur soup. how would you heat up soup? u just throw the soup into a burning hot pan over incinerating fire? or you pour the soup into a pot, put it on the stove, and heat it up slowly. what if the soup is frozen? or just cold? or already warm af.
running and jumping is like that .. some days you need bigger warmups etc, some days - less so.
i've always been a fan of a progressive warmup. with jumping, i'd start out with dribbling, then go to layups, then work on very light jumps, trying to get sometimes millimeters higher per jump .. exercising lots of control, trying to take my CNS by the reigns. eventually working up to harder jumps from short run-ups, then harder jumps from nearly full run-up, then near max full run-up, then max full run-up etc.
i do the same thing with running.
also, for strides, they are ~20-100m .. i personally like them around ~20-50m, let's say 5-10s. 100m is too long for me, it's an actual effort.
and nah it's not a sprint. it's running, just fast running. but not sprinting.
u want to maintain running form, or the form you're basically aiming for during your actual run. and like i said before, it's progressive. ie, slow 30m stride, moderate 30m stride, bit faster than moderate 30m stride, fast 30m stride etc.
pc!
