Race Media


13 Sep, 2016

Warming' Up - By Dr David Cosman

Sports Science Basics Blog for Runners

By Dr. David Cosman in Hong Kong

Warming' Up
Your warm up routine should be routine, or fairly consistent, whether you are going
for a long easy run, preparing for a speed interval track workout, or if it is race day. 
A proper warm up routine for a 16-year-old athlete should remain fairly consistent
throughout the person’s athletic life, be it recreational or competitive.  Warm ups
are sports specific, but there will be more commonalities than differences.

The goal is to wake'up and warm'up'the'nerve/muscle'reflex systems to truly
prepare the whole body for running.  A five minute jog followed by five minutes of
stretching is a minimal warm up at best. Drills to stimulate neuroFmusclular
coordination should be incorporated into the warm up.  The standard drills I teach
for this are called “powerFspeed drills”.

The idea of an effective warm up is that the nerves in fascia (the body’s global
network of connective tissue), muscles and joints help coordinate smooth motion
from segment to segment in your body; they send coordinated messages to other
segments and to the brain.  The brain sends reflexive messages back to the muscles,
telling the muscles how to react. Without warm up activation, reflexes might be slow
and muscles can be uncoordinated; this can result in injuries.  Old injuries and stuck
(adhered) fascia can inhibit coordination from body segment to body segment.

Runners should always incorporate a thorough consistent neuroFmuscular warm up
into their program; it prevents injuries while improving technique and performance.

Sports Science Basics Blog for Runners

By Dr. David Cosman in Hong Kong

Dr. Cosman has worked with runners and various athletes from every level since over 3 decades. His theme often reverts to technique fundamentals; the science of the sport.  In sports, fundamentals remain true; Dr. Cosman explores and explains these in his blog at http://www.chirofascia.com/blog-read-me

Look for Dr. Cosman's team of therapists at various Action Asia Events.  They provide post race therapy and injury care services at selected mountain marathon races in Hong Kong, and to travel to many of the Action Asia Events' out of town events.  

Dr. David Cosman DC

Cosman Health Group
Hong Kong



Chiropractic, Fascial Manipulation (Stecco Level III), Sports Science, 

Sports Injury Therapy, Foot Orthotics, Laser & Micro-current Therapy, 

Massage, Stretch Therapy, Strength-Stability-Neuromuscular Exercise

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