Back in the day, we were told a warm up for runners was a sequence of contorting static stretches.
Gradually, the sports science has moved on and proven these old routines were not effective.
Runners ditched the warm-up (if they ever did them at all), and got used to just heading out the door and starting running.
But if you’re skipping your warm up, it turns out you’re missing out on performance benefits, better running form, and injury prevention !
Let’s look at why a runner should warm up, and how to warm up for runners!
Why Should You Warm Up Before A Run?
The main reason to warm up is to prevent injuries. About 50% of runners become injured every year in a manner that prevents them from working out. 90% of runners wind up missing at least one workout because of an injury.
One reason for this high rate of injuries?
Runners simply do not warm up!
Running is a high impact sport that can take its toll on your ankles, knees, and hips.
If you are weak, inflexible, or imbalanced, then you can easily become injured.
When you warm up, you significantly reduce your chances of becoming injured.
This is because a warm-up makes sure that your muscles can perform at their full range of movement. It will make you more flexible and able to move naturally. It also means you’ll be much
The goal when you warm up is to activate the parts of your body that you’ll use the most when you run. So, you’ll want to focus on getting your glutes activated and priming your ankles, knees, and hips.
Getting these muscles primed also means that your blood vessels will dilate in these areas, so they’ll get plenty of oxygen before you start working them.
The good news is that a warm up for runners only takes about 5 minutes and will make a big difference in your performance in the long run, especially when following an intense training plan.
more efficient when you run (improved running economy), letting you go for longer and faster.
Should I Stretch Before I Run?
Before we talk about what stretches to do before a run, let’s cover what you shouldn’t do.
It’s important not to do static stretches before a run.
This is because stretching cold muscles can lead to serious injuries.
Think of your muscles as a rubber band. When a rubber band is cold, and you pull it on, it can break. The same is true for your muscles! You need them to be warm and limber before doing static stretching. So, save static stretches for your cool down. (Which we’ll talk about in the next article!)
With static stretches out, what’s the alternative?
How To Warm Up Properly Before A Run:
If you’re at a gym, or have a stationary bike or elliptical at your home, then you can hop on for 5 – 10 minutes and slowly get your heart rate up. Start slow and gradually build your intensity.
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