has our antagonist managed to a run where he has responsibility for his body parts yet?
I’m lost on this thread
But I’ve got sprints planned later today, and will do the 108 things you listed as a warm up 
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why sprints?
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heel flicks static
heel flicks moving
heel flicks moving into running
upright posture
forward lean
light on feet
retain high leg recovery
stop & recover
repeat
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Oh two things; Garmin tells me what to do, and I find them fun. Mostly it’s because I find them to be fun, and I use Garmin as the excuse.
well, you can always call back on a measured angle…
fun is good
and there si benefit to sprinting - ankle stiffness, connective tissue strength, muscular reaction….
but that has to be measured against risk to form and of injury…
take responsibility
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One of the books I read about running form, mentioned doing this with back against a wall, basically running on the spot, do it to music at 90 beats per minute, and if the foot hits the wall you are kicking back rather than driving the knee
what’s your take on that?
Yes I ve been doing these 5-6 15s sprints for a few months so I think they’re in my wheel house
Actually think I should be getting up to doing more
Multiple types of heel flicks.
That version helps with knee lift - but they’ve forgotten the whole leg recovery thing
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So which version of heel flicks did we all agree were good?
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they are both good…but my prescribed one is for developing mobility, firing up the glutes AND as a laed in to running with good form.
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ay ay sailor…
And they are the high knees version as opposed to the classic butt kickers?
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“Heel flicks static - not the fashionable ones, the ones that bring the foot up behind you.”
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The ones I cant do.
Which means I should probably do them.
I did high knees before my run.
Like this…
The “100-Up” is a high-knee running drill created in the 1870s by British runner Walter George, a world-record holder who needed a way to train efficiently in small spaces.
Finished my tempo run with a 4min flat 1km, maybe it helped?
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PS. I did my warmup in a small area… the disabled toliet at work… ironic maybe (not a reference to being disable, but the drill because training in confined places.)
no
Thought that, but didn’t want to pre-empt
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mobilising the limbs through a range of static exercises is probably better than going for a J run as a warm up
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