Warming up before running is very important. So, let’s check out some effective warm-up exercises to do before running.
Running is a popular choice for people who want to lose weight, stay in shape, or just get healthy. Some people prefer to start their day with this, while others prefer to do it after they get home from work. Runners tend to lace up their shoes and then just run. This is a big no since you need to spend time warming up before running. Warming up before a run helps prepare your body for the physical activity you’re about to do. It also helps in many ways. Read on to learn why you shouldn’t skip your pre-run warm-up and learn some of the best warm-ups you can do.
Benefits of warming up before running
Warming up may seem trivial or unimportant during a workout, but it’s actually extremely important to a safe and successful running experience, says fitness expert Aminder Singh of Team Aminder fame. says Mr.
1. Prevent injuries by warming up
Warming up properly will greatly reduce your chances of strains and injuries. If cold muscles are not warmed up, they are more susceptible to injury, especially when moving quickly. Proper preparation, on the other hand, increases blood flow to your muscles, making them more flexible and less prone to injury.
2. Warming up improves flexibility and mobility
Warming up improves mobility in important joints such as the ankles and hips. Smoother, more effective strides while running depend on this increased range of motion. Increased joint pain and muscle tension caused by joint stiffness and stiffness can increase your risk of injury.
3. Warming up improves muscle function
Warming up increases blood flow to your muscles. The result is more warmth, elasticity and responsiveness. Experts tell Health Shots that when your muscles warm up, they contract and relax more effectively, improving your range of motion and power when running.
4. Warming up promotes muscle activation
Cold muscles become less sensitive, which can affect your running efficiency. A proper warm-up stimulates your central nervous system and prepares your muscles for movement. This enhances muscle coordination and activation while running.
5. Warming up promotes activation of the cardiovascular system
Your cardiovascular system is warmed up during the warm-up, preparing you for the rigors of your run. Doing so can reduce your risk of developing heart problems and ensure your body can effectively deliver oxygen to working muscles.
The perfect warm-up exercise for runners
All runners, whether beginner, intermediate, or pro, should incorporate warm-up activities. Warm-up activities help prepare your body for the physical demands of running. Try these exercises, suggests Aminder Singh.
1. Ankle mobility exercises
• Sit with your legs out in front of you.
• When you lift one leg off the ground, you should rotate your ankle clockwise and counterclockwise.
• Slowly swing your legs left and right, up and down, and swing your ankles.
• To increase ankle mobility, repeat these movements for about 30 seconds on each ankle.
Experts say that good ankle mobility is necessary for stable foot placement and running form.
2. Hamstring stretches
• When standing up, stand with your feet hip-width apart.
• Step forward with your right leg, keeping your left leg straight.
• Gradually bend your hips and reach for your right leg, keeping your back straight.
• Stretch each leg for 20 to 30 seconds, feeling a slight pull in your hamstrings.
This exercise stretches and warms up your hamstring muscles, promoting flexibility and preventing strain.
3. Side body stretch
• When standing, keep your feet shoulder-width apart.
• Straighten your left arm and raise it above your head.
• Extend your left hand and slowly bend your body to the right.
• After 20-30 seconds, switch positions.
The obliques, which are important for stability during running and are necessary to fully extend the torso, are activated and primed by stretching the sides of the body.
4. Curl your arms in a forward bend
• Start by standing with your feet hip-width apart.
• Arms should be out to the sides.
• Make a small circle with your arms and gradually make it larger.
• Continue making circular motions while bending at the waist for approximately 15 to 20 seconds.
Arm rotation increases flexibility and prevents stiffness by warming the shoulder joints, upper body, and lower back.
5. Rotation of the neck
• While standing, keep your feet hip-width apart.
• Place your right ear near your right shoulder while tilting your head to the right.
• Turn your head back and bring your chin toward your chest, then tilt your head to the left.
• Repeat circular motions of your neck for 15 to 20 seconds in each direction.
Neck muscles help maintain a balanced posture while running. This workout will make sure your neck muscles are well warmed up.
How long should I warm up before running?
Slowing down and consciously focusing on each muscle group throughout these exercises is the key to an effective warm-up. Spend about 5-10 minutes warming up to make sure your body is properly warmed up for your run.
A runner’s routine always includes a warm-up activity, and the time allotted to it can have a significant impact on performance. The type of race or run a runner is preparing for, their level of personal fitness, and specific goals all influence how much time they should spend warming up.
The warm-up time for a 100 meter run is certainly shorter than for a long distance run. It is desirable to generate the explosive power and speed necessary for sprinting through a thorough warm-up. If sprinters warm up too much, they can deplete important energy reserves that should be saved for the actual race. This is especially true considering that a 100-meter sprint only requires a few seconds.
Typically, a 5-10 minute warm-up is sufficient for a 100 meter sprint. This period allows the necessary physiological adaptations without depleting energy reserves.
It is important to emphasize that the main purpose of a sprinter’s warm-up is not to cause fatigue, but to feel ready for the race. Indeed, overdoing your warm-up, including excessive cardio and static stretching, can lead to energy loss and decreased performance. However, remember that everyone has different tastes and needs. Depending on previous experience and physical response, certain sprinters may need a significantly longer or shorter warm-up period.
