Before Running Warm Up Routine – Everything You Need To Know
To get the most out of your run it is important to know before running that you need to warm up properly. Not only is it vital for your muscles, joints, heart, and tendons, but it can also improve performance.
In this article today we explain why you should follow a structured warm-up routine before running. We also discuss why it is important to warm up before running and provide you with some examples to help you prepare for your run.
Why Should You Warm Up Before Running?
There are many benefits to warming up before running, including reducing the risk of injury and improving athletic performance. Warming up helps to increase blood flow to the muscles, which can help to prevent cramping and strains. It also helps gradually increase your heart rate, which can improve your performance.
Additionally, warming up can help you mentally prepare for your run by getting you into the right mindset. Overall, taking the time to warm up before running can pay off in terms of both your physical and mental wellbeing.
There are a few different ways that you can warm up before running. A simple way is to walk for a few minutes before starting to run. You can also do light exercises such as leg swings or running drills. If you have time, you can also do a light jog before starting your main run.
While the above methods work well for easy runs, if you plan to do a more strenuous session such as a tempo run, interval workout, or hill session, you will need to implement a more structured warm-up plan. Below are a few examples used before more strenuous running workouts.
Before Running Warm-Up Examples
Start by doing a slow jog for about 5 minutes to get your heart rate up. This should be easy running that slowly increases your breathing rate. Then do some light stretching to loosen up your muscles. Finally, end with some stride-outs for about 20 seconds (or 100m) each. This will help get your blood flowing and prepare your body for the session.
Since interval workouts are more strenuous on the body, your warm-up needs to be more intense.
Start by running easy for 10 minutes. Then stop and stretch for 5 minutes. After you have stretched, start doing some dynamic exercises like butt kicks, leg swings, and other running drills. Once you have finished these exercises, do 5-8 100m stride-outs. Stride-outs will help open your stride up, raise the heart rate, and get the blood flowing. They can also help you to relax the body and focus on good technique before your intervals.
The Long run
Since the long run is much less strenuous than a tempo run or interval session, you can take things a bit easier. Either start walking for 3-5 minutes before your run or slowly build your pace up until you reach your desired long-run speed. This should take roughly 1-2km before you settle into your rhythm.
Running Warm-Up Exercise Examples
Before you go running, it’s important to warm up with some exercises. This will help prepare your body for physical activity and reduce the risk of injury.
Some simple exercises to do before running include:
– Walking lunges: Start in a standing position with your feet hip-width apart. Take a large step forward with your right leg and lower your body until your left knee is close to the ground. Return to the starting position and repeat with the left leg. Do 10-12 reps on each side.
– High knees: Start by standing tall with your feet hip-width apart. Drive your right knee up towards your chest, then quickly bring your left knee up to meet it. Continue alternating legs as quickly as possible. Do 20-30 reps total.
– Butt kickers: Start by standing tall with your feet hip-width apart. Keeping your upper body still, lift your right heel towards your glutes, then quickly lower it back to the ground. Repeat with the left leg. Continue alternating legs as quickly as possible. Do 20-30 reps total.
– Skipping: This is another great way to get your heart rate up while warming up your leg muscles. Start by skipping for a minute or two, then mix in some of the other exercises to activate the muscles you will be using when running.
– Foam Rolling: Adding some light foam rolling before running can help lengthen and activate the leg muscles before running. It is also a great way to relax the leg muscles before stretching or doing your warm-up jog.
The above exercises should be included in your warm-up routine after running for 5-10 minutes.
Warming Up Before A Running Event
Warming up before a running race is essential to avoid injury and ensure peak performance on race day. While every runner has their own warming-up routine, some key elements should be included in any good pre-race routine. These include (and in order):
– Light jogging
– Stretching second
– Dynamic exercises
– Short race pace efforts
By including these four things into your warm-up routine, you are more likely to be warmed up and prepared for your event. Just make sure you time your warm-up so you don’t stand around waiting for a long time before the gun goes off.