How to warm up properly before going for a run
October, 2022
Running is a great exercise that can help you to lose weight and boost your fitness. It is also easy to track your progress through various apps such as Strava too.
However, if you are someone that simply dons a pair of running shoes and heads out for a jog without a proper warm-up, you might want to think about some basic pre-run exercises.
In this month’s blog post, I’m going to explore why carrying out a quick warm-up is important before going for a run, what the benefits of warming up are, and also I’ll list some simple exercises that will make your run more effective and reduce the chances of injury.
Is a warm-up necessary before running?
Yes.
Warming up is a vital step to take before you exercise. Not only does it help to prepare your muscles to get maximum benefit, but it is a critical part of avoiding injuries too. As you warm up, your blood flow increases which help pump oxygen into your muscles.
This helps prepare your muscles for the best efficiency, and a gradual increase in your heart rate is better for you too.
I have found pilates to be an excellent form of exercise that can help improve your core flexibility, strength, and endurance. This may reduce injuries from running in the future if you carry out this form of exercise on a regular basis.
How to warm up properly before going for a run
Instead of just throwing on a pair of shorts and your running shoes and heading for a jog, here are some basic warm-up exercises that will provide a proper warm-up and help minimise the risk of pulling a muscle or picking up an injury.
Light aerobics
A quick 5-minute (or even 10 minutes) light aerobics session can be invaluable to ensuring your muscles are ready to go for a run.
This doesn’t need to be anything complicated. For example, a light cycle on an exercise bike or even a brisk walk is enough. A good idea is to walk briskly for 5 or 10 minutes to the start of your running route before you pick up the pace.
Stretches
Another option to warm up before going for a run is dynamic stretches. Again, these don’t need to be massively complicated.
Some good ideas for stretching before running include:
- Side lunges
- Hamstring sweeps
- Leg swings
- Quad stretches
- Goblet squats
5 or 10 minutes of focusing on these dynamic stretches will warm your muscles up and reduce the chances of injury.
Don’t forget about a proper cool down
Last but not least, you need to cool down properly after going for a run.
This is as important as warming up because a proper cool down:
- Will keep blood flowing consistently through your body
- Reduce chances of lightheadedness
- It helps you mentally calm down from an intense training session
My advice for a simple cool down is to walk at a normal pace for 5 or 10 minutes and drink plenty of water to boost your fluids.
Regular exercise each week and combining these steps with eating the right foods after your workout should start to produce results to achieve your fitness goals.
Share On:
