COACH’S CORNER WITH PETE COLAGIURI: WARMING UP WHEN IT’S COOLING DOWN

Kate Dzienis • April 30, 2021

Peter Colagiuri is a Sports Physiotherapist, Level 3 Running Coach and ultra runner. He works clinically at Bioathletic in Sydney and is developing the first mobile app (https://injury.app) to diagnose running injuries and prescribe rehab programs.

Warming up at the start of a training session serves a number of purposes.

It helps to get joints moving through their normal range to allow efficient biomechanics. It gets blood flowing through muscles to ensure they’ve got adequate blood supplies for the job ahead. And it improves the elastic bounce of your connective tissues to ensure they can effectively store energy and aren’t damaged in the stretch/rebound cycle.

Most runners warm up by just starting their run a little slower. Starting out slower for the first 5 minutes allows time for everything to warm up. It lets you ease into your optimal, efficient running technique. However in cooler conditions, this kind of warm up can present a few challenges, heightening your injury risk.

A typical winter morning in Melbourne, or any winter day in Hobart, involves temperatures in single digits and a wind chill that makes sure you know it’s winter.

Although it feels like you may never get warm, your internal body regulation is still remarkably effective – deeper and bigger muscles will warm up quickly with exercise. The problem actually relates to feeling cold and having reduced control over your periphery.

When your surface temperature is way down, the ability for your brain to perceive movement is reduced. With reduced body awareness comes inefficient movements and an increased risk of injury.

We often see a number of mid-winter injuries relating to cold starts – calf injuries from having to jump up over a gutter or hammy injuries in muscles that weren’t ready to stretch out.

So what’s the best way of overcoming a cold start?

Dressing for the conditions is good but it still relies on your body providing the warmth that your clothing will retain. And as any cold weather runner will know, the clothing that makes you comfortable when you step out of the door usually makes you way too hot a few minutes later…

Starting with a good indoor warm-up routine is your magic solution! That’s not running laps around your living room or garage (as we all did it the height of COVID).

To cover each aspect of the warm-up that we mentioned at the start, you need to get the blood pumping, your joints moving and your connective tissue bouncing.

Once you’ve done your indoor warm up, you can head out the door with the right combo of warm muscles and movement awareness (as well as clothing that’s already begun to store body heat.) You can get straight into your optimal running technique without the risk of inefficiency or injury.

There’s no right or wrong way to do your indoor warm up, as long as it provides increased heart rate, full range of motion in leg joints and some bounce.

Here’s a simple example (around 30 seconds on each exercise)

Alternating forward lunge with increasing depth
Push ups
Box squats over a chair or couch
Walking lunge focusing on stretching out and maintaining stability
Jump squats

Another injury risk factor in cold weather relates to stopping mid run. This might be a food stop, pausing for a gear change or stopping to chat to a friendly passing runner.

Once any rest stop hits 3 minutes, your heart rate has significantly slowed and there’s less blood pumping to your working muscles. After around 5 minutes, muscles have started to stiffen up which will affect your technique and efficiency when you start running again.

In cold weather, the negative effects of a rest stop are heightened as your skin surface temperature drops a lot quicker. Your ability to feel and adjust your running technique is diminished and the risk of injury increases until you warm up again.

If you need to stop for a break of 3 minutes or more, try to keep moving – even walking will maintain connective tissue and muscle properties. If you cool down too much, start out slow or walk for a few minutes before returning to your training pace.

< Older Post

Newer Post >

AUTRA News Report 19-02-2025

By Kate Dzienis • February 19, 2025

The latest in race results, covering Cradle Mountain Run, City Run, Oscars 100 Hut 2 Hut and Yaberoo Trail Ultra.

Final 2024 Points Competition Results

By Alexis Oosterhoff • January 30, 2025

Results for the 2024 AUTRA Points Competition have been finalised, and are available on our Points Competition page. Full details of the top 10 (as shared on Facebook during January) are detailed below, and results for all participating AUTRA members can be found in the documents at the above link. It was a real battle throughout the year between our top two finishers, Phil Gore & Kevin "BK" Matthews, with both giving it their it their all at events, and through contributions to the community - volunteering at multiple events, and submitting articles to our monthly newsletter, Ultramag. They finished within 2km of total distance for the year (Phil on 1203.087km, and Kevin on 1205.510km), and it was only Phil's final volunteering effort on 6 Inch Trail Marathon in December that gave him the that very narrow victory. As you'd be aware from previous communications, this marks the end of the Points Competition. With trail running (of all distances) now incorporated into AU T RA's constitution, and after careful consideration of the costs of the competition payouts in it's current form, the committee felt it was time for it's retirement. This marks my seventh and final year of delivering the points competition to membership (2018-2024), after taking on the role from Cheryl Symons. It has brought me great joy in doing so, and I feel like I've had an opportunity to get to know so many of our members through seeing their race (and volunteering) performances over the years! I'm continuing in my role as the AUS/NZL statistician for DUV (from whom we shared the data for the points comp), and you can expect to continue to find your ultra-race result on their site. 1st Place - Phil Gore (WA) - 86 points Phil's achievements this year have included a massive 265.653km (and 2nd place) at the IAU 24h Asia & Oceania Championships, wins at the Red Dirt Backyard Ultra (33 laps), the Australian leg of Big Dog's Backyard World Team Championship (96 laps), and the Soochow/Taipei 24h Ultramarathon (270.826km). He also knocked out an easy (!) 72km at the Light Horse Ultra 24h in between supporting his amazing wife Gemma. Those two 24h wins netted Phil new Oceania 24h Open Male records, IAU Level 1 qualifiers, and pushed him to the top of Australia's 24h trophy board (with only the great Yiannis Kouros having run further). Phil topped-up his points by contributing one article to Ultramag, worked as an Event Director at Herdy's Frontyard Ultra, and volunteered at a further five events through the year. He finished on 86 points. 2nd Place - Kevin Matthews (WA) - 84 points Finishing in 2nd place in the AUTRA 2024 Points Competition is WA's Kevin Matthews. He monstered his way through the year with finishes at Australia Day Ultra 100km, Delirious WEST 200mi, 24 laps at Herdy's Frontyard Ultra, 190km at Light Horse Ultra 24h, 23 laps at Birdy's Backyard Ultra, and also completed Feral Pig 100 miler, Sandman 50km and Six Inch 47km. And to top things off, he contributed five articles to Ultramag, and volunteered at five events. BK ran 1205km in Ultramarathon races this year, all of them AUTRA-listed, and surpassed 100 marathon finishes (including 51 Ultramarathons!) Kevin finished the year on 84 points, a massive 34 points ahead of our 3rd place finisher Sue Robertson. 3rd Place - Sue Robertson (WA) - 50 points Finishing in 3rd place in the AUTRA 2024 Points Competition is WA's Sue Robertson. Sue completed the Ultra Series 100 miler trilogy of Delirious WEST, Irrational SOUTH and Unreasonable EAST, and rounded out her year with the Sandman 50km and Six Inch 47km races. She received 30 points from the racing at AUTRA-listed events, and was awarded a further 20 points by volunteering across eight events and contributing two articles to Ultramag, for a total of 50 points for the year. Thank you Sue! 4th Place - Margie Hadley (WA) - 47 points Finishing in 4th place in the AUTRA 2024 Points Competition is WA's Margie Hadley . She was the top-female finisher at both the No Time to Die Frontyard Ultra & Wild Dog Backyard Ultra, 2nd at Birdy's Backyard Ultra, ran 182km at the Australian 24h Track Invitational and placed 3rd at Coast to Kosci. Margie received 47 points in the competition 5th Place - Melissa Robertson (NSW) - 44 points Finishing in 5th place in the AUTRA 2024 Points Competition is NSW's Melissa Robertson. Melissa took out 1st place at Irrational SOUTH 200 miler, 2nd place at Lakes Trail Festival 100km, 1st place at Hume & Hovell 100 miler, 3rd place at Rumble in the Jungle and 6th place at Ultra-Trail Kosciuszko 100 miler! She also volunteered at the GNW 50km event, receiving 44 points in the competition! 6th Place - Aaron Young (WA) - 42 points Finishing in 6th place in the AUTRA 2024 Points Competition is WA's Aaron Young . Aaron finished in 1st place at each of the Ultra Series "Triple Crown" of 200 milers (Delirious WEST, Irrational SOUTH and Unreasonable EAST), 55 laps at Big Dog's Backyard World Team Championship, and rounded his year out with Feral Pig 100 miler. Aaron receives 42 points, just nudging ahead of Maree Connor (who also finished on 42 points) on a count-back 7th Place - Maree Connor (NSW) - 42 points Finishing in 7th place in the AUTRA 2024 Points Competition is NSW's Maree Connor. Maree had an outstanding year, achieving 2nd place with 221km (and an IAU Level 1 qualifier) at the IAU 24th Asian and Oceania Championships, 1st place at the Lakes Trail Festival 100km, 1st place with 67km at the Southern Sydney 6h race, and 1st place with 116km at the Narrabeen Allnighter 12h. Maree also competed at Spartathlon race this year (for which she contributed an article to the September Ultramag on her experience), receiving 42 points in the competition. 8th Place - Darren Linney (SA) - 41 points Finishing in 8th place in the AUTRA 2024 Points Competition is SA's Darren Linney . Darren completed 34 laps at No Time to Die BYU, 199km at the Adelaide 24h race, and 814km at the Australian 6 Day race, for a total of 1241km raced and 41 points . 9th Place - Tristan Cameron (WA) - 40 points Finishing in 9th place in the AUTRA 2024 Points Competition is WA's Tristan Cameron. Tristan completed the Ultra Series Triple Crown of 200 mile races (Delirious WEST, Irrational SOUTH and Unreasonable EAST), along with Feral Pig 100 miler, for a total of 1154km raced and 40 points. 10th Place - Jen Millum (WA) - 39 points Finishing in 10th place in the AUTRA 2024 Points Competition is WA's Jen Millum . Jen finished 1st at all three of the Ultra Series Trilogy of 100 milers (Delirious WEST, Irrational SOUTH and Unreasonable EAST), and was 2nd female with 35 laps at the Wild Dog Backyard Ultra. With a volunteer stint at the Yaberoo Trail Ultra, Jen finished the year with 39 points in the competition. To view the complete list of members who secured points in 2024 click here and then follow through to Points Summary under the 2024 tab. All winners have already been contacted, with cash prizes distributed for 1st - 7th places, and AUTRA Store vouchers sent for 8th, 9th & 10th.