Even though doing warm-up exercises before a run only takes a few minutes longer, it feels like a chore. As runners we want to get out there and run. It’s tempting to skip the warm-up altogether until you get injured.
This running warm-up can help you avoid injury. Maintaining a running routine feels like an accomplishment in itself so we often neglect the extra little things we need to do to stay healthy, like warming up before running.
Running is an activity that requires warm-up preparation because it gives your body a chance to prepare for the upcoming run. These tips will help you when you start running and help you warm up before your run, and stretch and cool down afterwards.
these procedures are not only an optional adjunct to running, they are essential to maximizing your running experience and minimizing the risk of discomfort or injury. So make sure when you schedule your run that you also allow time to warm up, cool down, and stretch.
In a runner’s warm-up, should you stretch before running? This is still a topic of much debate. Studies looking at the inclusion of stretching in a warm-up have not found that it offers additional injury prevention benefits over a standard warm-up or performance aid.
Dynamic Stretches
Dynamic stretching is the current method of better preparing any athlete. Dynamic stretches involve controlled swinging motions or gentle bounces to force specific body parts and muscles through their normal range of motion. The strength of the bounce or swing should be increased gradually, but radical or uncontrolled movements should be avoided.
Dynamic stretching is the final part of the warm-up and should result in the athlete reaching a physical and mental peak. It is at this point that athletes are best prepared for the rigors of their sport or activity.
Cat stretch
Kneel on all fours with your hands under your shoulders and your knees under your hips. Inhale and as you exhale, carefully roll your back like an angry cat, pulling in its belly and keeping its head down. Inhale and as you exhale, pass neutral to arch, extending from the crown to the tailbone like a cat stretch. Rotate and gently bend three times.
Skipping
This warm-up exercise can be done in place or while moving forward. Complete about 30 jumps total, trying to lift your knees as high as possible with each jump. Do it slowly, paying attention to balance and form with each movement.
When I first started running, I knew nothing about the sport. I run around my block several times a day, and each time I feel a little out of breath. So I joined the fitness journey with Fittegrate and as my progress continued, I noticed a change in my fitness skills.
Standing Leg Extension
To complete this warm-up, stretch one leg at a time. Balancing on one leg, bring the opposite knee to your chest and extend that leg forward to straighten the raised leg
Side Plank
on your side, lift your body so that your weight is on one hand and one side of the foot. There should be a straight diagonal line from your head to your feet. I usually do sideways leg movements during this exercise, but that’s advanced.
