What Is a Running Warm-Up?
Warming up before a run involves performing stretching exercises that increase blood flow to major muscle groups throughout the body. Dynamic stretching, static stretching, and running drills effectively raise your heart rate and body temperature which circulates blood to your running muscles. This process helps prepare your body for strenuous physical activity, fends off post-run soreness, and reduces your risk of injury.
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3 Benefits of a Warming Up Before a Run
There are several notable benefits to warming up before a run.
1. Warming up prepares the body for a workout. A proper warm-up prepares your body for strenuous activity by increasing blood flow to major muscle groups. This can help prevent lactic acid buildup and post-run soreness.
2. Warming up improves your range of motion. Warm-up routines involve lighter versions of normal exercise movements to alleviate stiffness so that your muscles can have their full range of motion.
3. Warming up reduces your risk of injury. Without a proper warm-up, your muscles are more likely to be stiff and tight. Tight muscles have a greater tendency to cramp or tear. Warming up your muscles makes them more flexible and therefore more resilient.
7 Pre-Run Warm-Up Exercises
Here are some of the best dynamic warm-up exercises to practice before a run.
1. Side lunges: Side lunges help stretch your quads and prepare your body for lateral movement. To perform side lunges, get into the starting position by standing with your feet hip-width apart. Slightly bend your knees. Keeping your back straight, take one big step to your left. Shift your body weight onto your left leg. As your left foot contacts the ground, bend your hips and knee while simultaneously sitting your hips back until your left shin is in a fairly upright position. Your left knee should finish over your big toe, and your left foot should be pointed forward. Switch sides or repeat on the same side for your desired number of repetitions.
2. Leg swings: Leg swings help stretch your hip flexors and adductors. This stretch helps provide your lower body with a full range of motion. It also stretches your hamstrings, quads, and calves. To perform leg swings, stand with your right side next to a wall. Place your feet shoulder-width apart, keep your back straight, and knees slightly bent. Brace yourself against the wall with your right hand. Shift your body weight to your right leg so that your left leg can swing freely. In only a single motion, swing your left leg forward and backward. Repeat for the desired amount of reps and then switch sides.
3. Butt kicks: Butt kicks engage your glutes and hamstrings and can help improve hip flexor and quadricep flexibility. This drill also raises your heart rate and can help you increase speed. To do butt kicks, run in place and keep your thighs directly beneath you. Pump your arms and kick your heels up so your toes are almost touching your butt.
4. High knees: This drill can help you land on your midfoot, increase your hamstring flexibility, and promote a more efficient running form. To perform high knees, run with your knees lifted. Ensure that as one foot hits the ground, the other foot lifts. Pump your arms as you lift your knees.
5. Hamstring stretch: This stretch works your hamstrings and hip flexors and can also relieve lower back pain. To perform this hamstring stretch, sit on the ground with both legs straight out in front of you. Bring your left leg in so that the foot is touching your right knee. Relax your right leg so it lies flat on the ground. Bend your body forward until you feel a stretch in the hamstring of the right leg. Repeat with the opposite leg.
6. Calf stretch: Use this stretch to relieve pressure in your calves. To perform this calf stretch, stand with your hands up against a wall at shoulder height. With the heel of your right foot pressed into the floor, extend your right leg back behind you until you feel a stretch in your calf. Repeat with the left leg.
7. Quadriceps stretch: Your quadricep is the front of your thigh, and stretching it can help increase the range of motion in your knees. To perform this quad stretch, lie down on your stomach with your hips pressed down into the floor. Reach your right hand back and lift your right leg so that you can grab your right foot. Pull very gently until you feel a stretch in the front section of your thigh. Repeat with your left leg.
Tips for Warming Up Before a Run
Consider these additional tips for leveling up your pre-run warm-up.
Make sure your running shoes fit properly. Improperly sized running shoes can cause painful blisters and uncomfortable chafing. Specialty running stores can recommend a shoe that’s best for your foot type and will help make sure it fits properly.
Get your running gear in order. Wear weather-appropriate attire—clothes that will keep cool when it’s hot out and warm when it’s cold out. You will also want a way to carry your phone—such as an armband strap. Other accessories to consider include a hat, sunglasses, and sunscreen.
Fuel up with a healthy meal. A balanced meal with healthy carbohydrates and protein-rich foods can help provide the energy you need to go the distance. Aim to eat healthy carbs, such as whole-grain granola, oatmeal, or toast. Peanut butter, yogurt, or grilled chicken are great sources of protein.
Pack energy gel for longer runs. If you’re preparing for a marathon or half-marathon, you may want to use energy gel—a carbohydrate-rich edible gel comprising mostly simple sugars—to replenish your energy. You don’t need energy gels for shorter runs, but if you’re running 10K or more, you may benefit from using this before or during a training run and on race day.
Stay hydrated. Running makes you sweat. When you sweat, your body loses essential minerals known as electrolytes. Electrolytes help keep your organs functioning as they should. They also aid with hydration. To prepare for this loss of electrolytes, drink plenty of water before and after your run. If you plan on running long distances, keep a water bottle with you. Consider planning your route based on available water fountains. If you’re marathon training, consider drinking a specially formulated electrolyte beverage while you’re preparing for race day.
Prepare your playlist in advance. There’s nothing worse than fumbling with your phone to change the song when you’re halfway through your run. Plan ahead by choosing a playlist that will carry you through your entire run.
How to Work out Safely and Avoid Injury
If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.
In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.