Want to know how to properly warm up before a run? Before we get out the door and start running it is important to properly warm up our muscles and completed a dynamic warm up. By heading out the house for a run without a proper running warm up you are opening your body up to potential injuries and niggles.
Cold muscles are a recipe for pulling a muscle, tweaking a tendon or generally burning up and not feeling good on your run. As a result of not warming up you can end up running slower than your goal pace as you will feel more exhausted and discouraged when running.
By successfully completing a warm up you are giving your muscles the best opportunity to perform well. You will loosen up your muscles and gradually get your heart rate moving ready for a solid workout. I have put together an article explaining the main benefits of outdoor exercise.
What is a good running warm up routine?
- Firstly it is important that you do not stretch cold muscles.
- You should start with 5-10 minutes of light aerobic exercises. This will help to loosen up your muscles and get you ready to run.
- By walking briskly or even cycling on a stationary bike you can get the blood flowing in your legs and get your body ready to run.
- When you start running it is advised to start slow and gradually build up your speed. Your breathing should be under control to ensure you are not pushing yourself too hard.
- High Knees
- Heel Kicks
Each exercise should be performed for a total of 30 to 60 seconds. This routine will help activate your muscles and wake them up. Since running is a repetitive movement which requires strength, stability and flexibility all of these exercises will help engage your muscles so you can run at optimal performance. The NHS have put together a similar article explaining more about warming up before a run.