How to Warm Up Before a Run,Whether you are brand new to running or a seasoned runner, you’ve noticed how much physical effort and discomfort is required to get out there and run.
It’s important to understand it takes additional time for your body to warm up before beginning an exercise routine, but even more essential that you do it. Warming up will allow you to minimize some of the discomfort during your first run. In addition, warming up will provide other benefits as well – like helping you avoid exhaustion.
In this article, we will be going over the importance of warming up before you do any running at all and how much time should be spent warming up.
This is important regardless of your running level. When you’re a beginner, you need to spend even more time warming up than when you’re advanced or maybe even expert level.
Why Is It Important To Warm Up?
The number one reason for warming up before you go running is to avoid injury. Many runners don’t warm up first because they want to get started with their run as soon as possible.
However, doing so can easily lead to injuries or soreness later on when it really matters. To keep from injuring yourself, it’s advisable that you take some time warming up before any hard running workout.
Running without warming up, however, can put you at higher risk for pulled muscles, strained tendons or even a twisted knee. In addition to this, the warm-up gives your mind time to get it into the physical state of running and performing at a level that you want to be able to run at for your run.
Warming your muscles up gradually will help get the blood flowing and your body temperature up. As your muscles warm up, they prepare themselves to perform at higher levels of exertion. In doing so, this also improves heart functionality.
Warm up before your workout, and you’ll also enjoy improved performance. Once your body has gotten revved up, it will run more smoothly and perform at its best. That means you’ll see less muscle fatigue, enjoy longer endurance, and have better form because you won’t be feeling the strain on your muscles as much.
How Long Should You Warm Up?
There are many different opinions on how you should prepare yourself for a run, Warm up before running 5k, some people might prefer to warm up using a certain distance method, while others feel the use of an interval approach is more helpful.
Regardless of what you feel works best for you, we think it is important to touch on a few solid ways that runners should be prepared to get themselves mentally and physically ready for their workout.
Personally for me I prefer to do my core workout after about a 5-10 minute warm-up. However, one of my good friends requires at least a 15-minute warm-up before she feels comfortable starting her workout routine.
Just like you may need to take into consideration how long you have available in your schedule before doing your workout routine, you may also have to consider how much time you need so that you can completely focus on your core and not worry about other things at the same time.
In general, you will want your warmup to be at least 5 minutes in length. It’s good to start out with a shorter low-intensity run early on so that your body can get used to the feeling of moving after not running for so long.
For some, a longer warmup is required and these runners may need up to 20 minutes before they can give their full effort to their runs. Regardless of how long it takes, the most important thing is make sure you feel ready.
Some days, you might have to warm up more than others. Some days you may need to do a light warm-up and other days you may need a lot more time as your body gets ready for a heavier workout. I’ve also noticed that what time of day it is can affect the amount of time I spend warming up my muscles before exercising.
How long warm-up before running,One other factor in determining your warm-up time is possible soreness from recent workouts. It will take longer to get warmed up if you are sore from strength training.
What Is A Good Warm-up Routine?
There are many warm-up options. I’ll go over a few different routines and things you can do so that you can find one you like or that works in the time you have. If your warm-up is too quick, this will do a disservice to your long run by slowing it down — no matter the pace. The first half of the long run should feel like any other run (with an easy intensity).
Walk-to-jog Warm-up
First, the tried and true warm-up is to start out with a walk. A brisk walk will get your blood pumping and help you wake up those muscles to be prepared for your run. This is a low impact way to get in some exercise.
10 minute warm up for running, Warm up your muscles by walking for 3 to 5 minutes at a fast pace, or, on a treadmill, at a speed of 3.5 miles per hour or faster. 2. Do four sets of 12 repetitions in each of the following four exercises: jumping jacks, crunches and planks.
It is always best to warm up your whole body by walking and doing some stretches before starting to jog because jogging is a much more intense physical activity on your body. If you start running too fast from the very beginning, you may experience food pains or cramps in your muscles.
It goes without saying that you don’t want this. What you should do initially is walk for about 5 minutes at a slow pace, then follow this with 3-5 minutes of jogging at a slower speed than your regular running pace. Then run at approximately 6 minutes per kilometer (8-10 minutes per mile).
Jog slowly until muscles begin to loosen up and loosen. Give yourself 10-20 minutes or maybe longer if necessary to really get set for a good run.
If you can’t spare more than 10 minutes in the morning to engage in a mild form of physical activity, this routine will help warm up your body and prepare muscles for what you might expect from your workout that day or throughout the day. You should always do things according to how you feel on any given day because everyone is different.
If you have more time, and want to give your body a more thorough warm-up, you can add the following exercises to the end of your walk or jog. You can pick and choose among these to ensure that your entire body is properly warmed up for a smooth workout.
Warming Up With Dynamic Drills, Strides, And Exercises
dynamic running warm-up pdf,Adding exercises to your workout routine, which many folks like joggers or runners may not otherwise include, can help you get the most out of an already existing light exercise routine as it helps prepare your body for a more advanced activity or workout ahead.
warm-up exercises list, Adding new activities after light physical activity that focus on the lower body, plus some core muscles will be great for those looking for better results from their existing daily exercise plans, especially ones who enjoy running and jogging.
Sprints
If you want to get energized quickly, alternate between short sprints for about 20 to 30 seconds and then a simple walk around afterward. Even if it’s just something as basic as shaking out your legs every few minutes, this will help your bloodstream carry more oxygen throughout your body and thus get you pumped up faster than you thought possible.
Butt kicks
a commonly practiced leg exercise, these focus on getting your hamstrings and glutes fired up. To perform this exercise, you simply kick your own rear end.
To experience running in place, bring your heels back until you feel contact with your , alternating legs back and forth for about 1 to 2 minutes.
Walking lunges
I’m sure you’ve probably done a lunge before. In this type of exercise you step forward with one leg, and then bend your knees in an up-and-down motion before switching your legs to repeat the movement again with the other leg.
High knee marching
If lunges are too much on your knees, high-knees is a similar exercise that has less impact. Stand in place and just lift one knee at a time, as high as you can, fairly slowly to maintain balance. Then bring that knee down and repeat on the other leg 5 times each.
High knee skips
For this exercise, you will be alternating between your right and left legs. Take the first step by bringing your knee to your chest while hopping your foot up 6 inches off the ground. Repeat this on each side, rotating between legs 5 to 10 times each leg.
Leg swings
these movements open up the hip flexors and relieve tension from other muscles. They also stretch the hamstring slightly while working out your core.
Stand on one leg with the other extended behind you. Bend and straighten that leg as you extend the uninjured leg in front of you. Keep alternating as you move further from side to side. Swing your leg back and forth in moderately sized movements three times each before switching legs.
Ankle rotations
this exercise is good for those with ankle stiffness. It also helps if you have shin splints because it increases blood circulation to the area. Stretching and rotating the ankle in circles, adding 5 to 10 rotations with each ankle, completes this short and simple exercise.
Toy soldiers
these are one of my favorite leg exercises, Stand on your tippy-toes while raising your opposite side arm out in front of you as if you were trying to reach something sitting on a very high shelf and reaching upwards.
Try to alternate walking back and forth between right toes over right shoulder and left toes over left shoulder. I’ve also heard this exercise called the Frankenstein walk.
Arch taps
This movement is good for the core, to help prepare for stabilization. Standing tall, lift one leg as high as you comfortably can and step your foot behind you to be able to touch the arch of your foot. Rotate slowly back and forth between each leg about 5-10 times each.
Standing high knee pull
this is a good exercise to do after the above exercise, as it adds a little bit of stretching and also helps shake things up – which will help change your mindset in the process.
Standing straight up, bring one leg up at a time, pulling your knee in close to your chest while at the same time reaching down with your opposite hand towards the ground. Repeat this motion of alternating knees and opposite hand reaching towards the floor about 5-10 times each leg.
Here are a few quick exercises you can do to warm up before and/or after dancing: Deep Breathing : Take 5 minutes to focus on your breathing by taking controlled, deep breaths.
Exhale and breathe out all the bad thoughts in your head. Feel the air travel through your body as you breathe in and out. Then finally, inhale and fill your body with positive thoughts until you are revitalized .
