What warm ups to do before running?

Are you a lazy bum who just gets up and starts running without any sort of warm-up? Well, let me tell you, that’s not how responsible adults do it! It’s important for any runner or jogger out there to get their body ready before starting an intense activity. If you don’t want your muscles to give up on you midway (AKA cramps), then keep reading.

Why Warming Up is Essential

Warm-ups prepare our bodies for physical activities by gradually increasing blood flow throughout the body – including the joints, making them more flexible; thus, reducing the chances of getting injured as well. They also improve athletic performance and help prevent long-term damage to our muscles.

Think about it this way: running with cold muscles is like doing a cannonball into freezing waters – except instead of water, it’s solid ground that might end up breaking some bones if precautions aren’t taken beforehand. But no worries! Here are some exercises that can serve as an excellent warm-up before hitting the tracks:

1) Walking Lunges

Lunges target various areas in one go – major leg muscles such as glutes and quads while stretching hip flexors at the same time.
– Start by standing upright with feet close together
– Step forward with your right foot.
– Lower your body until both legs form around 90-degree angles
– Push back upwards using thighs muscle (not solely knee strength)
– Alternate between left and right side

Keep going until…well…you feel done because technically there’s no limit when doing lunges unless we’re talking “I’m about to faint level”.

2) Butt Kicks

You’re literally kicking your butt here – so think less ; appropriate exercise but adult version! This exercise tries loosing hamstring muscles while preparing for other bending motions later.
Just follow these simple steps:
– Stand upright with feet hip-width apart.
– Slightly keep knees bent to reduce pressure
– Kick your right heel towards your buttocks as far possible
– Alternate between left and right until you’re ready to move onto the next workout

3) High Knees

High knees are great for leg and hip flexor warm-up! It helps loosen the muscles in those areas while increasing heart rate necessary for running stamina. Here’s how:
– Stand up straight with 𝘧𝘦𝘵 close together again.
(lots of standing still so far huh?)
– Lift right knee slowly, bringing it towards chest level if possible (good-luck!)
(we should not mention our lack of flexibility here)
-Switch back-and-forth between left & right side.

4) Leg Swings

Leg swings are a dynamic exercise that enhances mobility while lubricating joint capsules – lamest content description; sorry – they make sure joints stay healthy!
All set?
-Give yourself some space for arm balancing by using nearby rail or wall,
-Stand sideways holding on said support area
-Swing opposite leg forward and AROUND in front stopping at full extension before swinging all way back closing to hips. Repeat this process for each side separately

Can Stretching Alone Be Considered Good Enough Warm-Up?

The answer is no because stretching doesn’t increase blood flow like aerobic exercises do, making it an ineffective warm-up routine alone. Our bodies need more than just muscle activation – a good pulse raiser would be mandatory too!

However, static stretches such as reaching down toes can be helpful post-workout in reducing lactic acid levels generated during high-intensity exercise.

Here are few suggested pre-run stretches following warm-up activities performed above normally without adding any additional stretch specific moves:

A) Quad Stretch: Start by standing near a wall, chair or table to help maintain balance.
1) Stand up straight and keep feet shoulder-width apart.
2) Inhale slowly, so you contract your abdominal muscles and slightly lift knee cap off against thigh bone
3) Hold onto left ankle with right hand (or vice versa)
4) Press hips forward until feel tension in front of leg area proper stretch for at least 15 to 30 seconds!
5) Repeat on other side

B) Heel Drops:
Get a step stool or anything similar! We’re getting more advanced here folks.
1) Start by standing precisely heel-toe width away from stool/chair
(you’re probably thinking I’ve gone insane now, but believe me!)
2)Lift both feet up simultaneously while keeping arms attached to upper body like soldier pose y’all!
(Now it looks less ridiculous than general expectation – assuming even did as advised.)
3)Lower heels-only over the ledge of stool
(Less easy than imagined; extra credit if manage without falling down)
4) Raise back again! – switching between sets of these.

Lastly, yes, ensure having adequate energy levels before beginning physical activities is vital too- Eat something small an hour or two beforehand such as fruit or trail mix (Not – chips & soda OR Taco Bell’s Crunchwrap Supreme!!!).

In conclusion, warm-ups make sure our bodies are prepared enough for high-intensity workouts essential for running routines! Please don’t skip them else Epsom salt baths might become way too common in your life!

Have fun warming those engines-up’ next time you go out there 😉

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