Running offers many benefits, from staying active to enjoying the great outdoors and achieving mental clarity. However, just like any physical activity, it's crucial to prioritise injury prevention. A well-structured warm-up routine before running not only minimizes the risk of injuries but also enhances your overall performance.
To ensure your body is ready for the demands of running, follow these essential steps when warming up:
-Activate Specific Muscles: Prepare key muscles for the demands of running with activation exercises. Glute bridges, lateral band walks, and single-leg squats are effective in priming your muscles for optimal performance.
-Light Cardio: Boost your heart rate and prepare your body for the run by engaging in light cardio, such as a brisk walk or a slow jog. For a more intensive session, consider starting with 2-3 miles of easy running before diving into quality training.
-Embrace Dynamic Stretches/Drills: Dynamic stretching, unlike static stretching, involves moving your body through a range of motion, effectively raising your heart rate and warming up your muscles. Incorporate exercises like leg swings, walking lunges, high knees, and butt kicks into your routine.
It's essential to tailor your warm-up routine to your individual needs, considering factors like your fitness level, any pre-existing injuries, and the length and intensity of your planned run. Be attentive to your body's signals and adjust your warm-up accordingly.
Full Warm Routine:
Easy 1-2 miles
Dynamic Stretches
Quad Pulls
Hamstring Scoops
Fig-4 Pulls
Knee Hugs
Drills (over 10 meters)
Small Skips w/ arm swings
MId Skips w/ arm swings
High Knees
Butt Kicks
A Skips
B Skips
Short on-time warm-up routine:
Forward/Backwards Leg Swings (30” per leg)
Lateral Leg Swings (30” per leg)
Forward Leg Swing w/KickBack (60”)
2-Footed Pogo (60”)
In summary, a well-executed warm-up is fundamental for injury prevention and enhanced running performance. By incorporating dynamic stretching, mobility exercises, activation drills, and light cardio into your routine, you can effectively prepare your body for running and reduce the risk of injuries.
Remember, dedicating a few extra minutes to a proper warm-up is a small investment in your overall well-being as a runner, and it also presents an easy opportunity to accumulate additional easy miles each week. So lace up your shoes, warm up with intention, and hit the track with confidence!
Full Warm Routine:
Easy 1-2 miles
Dynamic Stretches
Quad Pulls
Hamstring Scoops
Fig-4 Pulls
Knee Hugs
Drills (over 10 meters)
Small Skips w/ arm swings
MId Skips w/ arm swings
HIgh Knees
Butt Kicks
A Skips
B Skips
Short on-time warm-up routine:
Forward/Backwards Leg Swings (30” per leg)
Lateral Leg Swings (30” per leg)
Forward Leg Swing w/KickBack (60”)
2-Footed Pogo (60”)
