Whether you're preparing to run a marathon or just to go for a short run around the block, the proper warm up is the first step toward a successful and fulfilling running workout. Many beginner runners make the mistake of jumping into a running session without first giving their bodies enough time to get ready for the exercise ahead. This usually leads to a myriad of performance and health problem that could be easily averted.
The Benefits of Warming-up
Following a decent warm-up before starting the run can help you improve your training performance and prevent from a countless problems, such as injury and premature fatigue. Doing warm-up will get your engine ready and set to go. A proper warm-up increases the heart rate and gets the blood pumping through the veins and working muscles, thus your internal engine will be ready and better prepared to perform later.
Furthermore, a proper warm-up will also get your joints ready for the workout, especially those within the hips, spine, feet and ankles. Breaking into a running workout without first taking care of your joints causes aches and pains; and this can be easily prevented by just investing 5 to 10 minutes in a decent warm-up.
In addition, the proper warm-up can serve as a mental preparation strategy for the upcoming run, where you get to visualize and awaken the runner within. Good mental preparation leads to better performance on the running track.
How to Warm-up for the Run?
I hope you're sold on the effectiveness of a decent warm-up. Here are the exact steps you need to take to get your body warmed and ready for the running session:
- It's never good to start the warm-up with stretching. Stretching a cold muscle usually leads to injury or for the very least: discomfort. Instead, you should start the warm-up by doing about 5 to 10 minutes of brisk walking or light jogging while at the same time, taking deep breaths to get your lungs and respiratory system ready for the workout ahead. This is especially true if you're working out in the early morning. You could also do lunge walks, leg swings, arm swings, press ups, calisthenic squats or any other exercise where you get to gently warm-up your muscles.
- Relax your arms and swing them by the sides. You can also swing your legs and head. Make sure of releasing any tension you may feel and be cautious of any cramps or tightness in your muscles.
- Do some head rotations; this will wipe out any tension in this area and help you breathe properly throughout the training session. Therefore, make sure to roll your head for at least 10 times clockwise and same number counter-clockwise.
- Gently stretch your calves, quadriceps, shins, hamstrings and back. However, do not stretch past the point where you start to sense tightness in the muscle.
- After making sure that your body is well warmed and ready for the exercise, begin your run. Start your running session gently and break into a comfortable running pace. Try not to race out of the gate, instead you should jog slowly and steadily build up your speed.
- After the running session, make sure not to stop on the spot. Instead, allowing for a decent cool down is mandatory. Therefore, at the end of the run, make sure to decrease your running pace into an effortless jog and walk up to the point where you feel your heart and breathing rates are back to normal. If you felt that you can no longer walk, then you may have overdone the exercise, and need to take it a bit slower next time.
Here you have it. The key to success in any endeavor is the speed of implementation. Therefore, you should make sure to incorporate these training guidelines into your running routine as soon as possible. Otherwise, the above training steps won't do you any good.
