For those of you who are new to running. You may think that you can simply start by running right off the bat. Do you know that a lot of runners suffer from injuries by ignoring this important procedure before every run? That’s right, warm-ups are crucial before every run, but do you know how to warm up before a run?
A proper warm up can make sure your muscles are well supplied with oxygen. Furthermore, it can warm up your muscles and loosen up your bones and joints so that you can obtain maximum efficiency from your run. Especially for morning runners, you don’t want to run straight away with your body still not conditioned after a night of rest. A good warm up is the best way to ‘wake up’ your body and prepare yourself properly for the run.
Walking is 1 of the best ways to warm up before a run. It basically lets your body knows that you are getting ready for a run soon. A quick 5 mins walk is enough to shake your body out of ‘standby’ mode. Furthermore, walking is easily achievable because you usually walk to your nearby tracks and parks for your runs. So, you are actually already warming up without you realizing it. 1 more tip, walking is also useful for injured runners who are coming back after their injuries.
2. Dynamic Stretching
I am sure everyone has heard of static stretchings, such as lightly stretching your thighs, calves and hamstrings before every run. But did you know that research has shown that these kind of stretching are not beneficial to you because they can cause injuries. Fortunately, below are some dynamic stretching that you can try because these are recommended as warm up for runs.
Skipping You can try skipping for up to 20 meters with your arms moving forward and backwards. Repeat 1 to 2 times back and forth.
High knees Start with a slow jog, raise your knees to waist length. Put your leg down and repeat with the other leg. Do it for 20 meters and repeat for 1 to 2 times.
Butt kicks While jogging for your warm up, let your heels come up to your glutes for 10 times each side. These will help you to warm up and stretch your quads and glutes.
3. Light Jog
Do not begin your run at full pace straight away as this may come as a shock for your body. Instead, ease your body into the run with a light jog of between 3 to 5 mins. Make sure you can breathe easily during the jog as this is only supposed to be a warm-up routine. Jogging is a very crucial part of warming up that many beginner runners miss because they are worried their timing will be affected by the jog. Do not think too much about your timing because an injury will set up back even more. The best thing is you can incorporate dynamic stretching during your jogs.
I hope after reading through this post, everyone knows how to warm up before a run, and also the importance of doing so. Please do not injure yourself by not warming up anymore. Preparation is the key to success and the same thing applies to running!
Cheers and Start Running Today