A proper warm-up is essential for any workout, but it’s especially important before running. A warm-up prepares your body for physical activity by increasing your heart rate and blood flow, and loosening up your muscles and joints. This helps to reduce your risk of injury and improve your performance.
Here is a step-by-step guide to how to properly warm up before hitting the track or trail:
- Start with a light jog or walk for 5-10 minutes. This will help to gradually increase your heart rate and blood flow.
- Do some dynamic stretches. Dynamic stretches are stretches that involve movement, such as arm circles, leg swings, and torso twists. These stretches help to loosen up your muscles and joints and prepare them for running.
- Include some running-specific drills in your warm-up. Running-specific drills can help to improve your running form and technique. Some examples of running-specific drills include high knees, butt kicks, and ABCs.
- End your warm-up with a few minutes of easy running. This will help to further increase your heart rate and blood flow, and prepare your body for your workout.
Here is a sample warm-up routine that you can follow:
- Light jog or walk for 5-10 minutes
- Arm circles (10 forward, 10 backward)
- Leg swings (10 forward, 10 backward)
- Torso twists (10 each direction)
- High knees (10 each leg)
- Butt kicks (10 each leg)
- ABCs (10 each leg)
- Easy running for 5 minutes
Once you’re warmed up, you’re ready to hit the track or trail and enjoy your run!
Here are some additional tips for warming up before running:
- Listen to your body. If you’re feeling any pain, stop and rest.
- Don’t overstretch. Stretching too much can actually increase your risk of injury.
- Warm up in a similar environment to where you’ll be running. This will help your body to adjust to the temperature and humidity.
- Hydrate properly. Drink plenty of water before and during your run.
- Eat a light snack before your run. Avoid eating a heavy meal within two hours of running.
