Warm-ups are an important part of running, so here are 5 essential warm up exercises we recommend all runners learn.
Incorporating a well-rounded warmup routine is crucial for runners. Warming up gets your body ready for running, increases blood flow to your muscles, and enhances flexibility. According to research done by Bloomsburg University, warm-ups have improved performance in 79% of cases.
But despite this, many of us neglect warm up due to the time that they occupy before a run. As such, here are 5 easy to do warm up exercises that are essential to runners.
Dynamic exercises are movements that take your joints and muscles through a full range of motion. They are perfect as warm ups before running as they help increase body temperature, muscle flexibility, and joint mobility. Lunges and squats are two dynamic exercises that target the majority of muscle groups used in running.
Lunges help to stretch your hip flexors, engage your core, and improve overall balance. To perform a lunge, step forward with one foot and lower your body until your front knee is at a 90-degree angle. Push back up and repeat with the other leg.
Squats, on the other hand, are great for warming up your hips, knees, and ankles. They also engage your core and lower body muscles. To do a squat, stand with your feet hip-width apart, bend your knees and lower your body as if sitting back into a chair, then push back up to standing.
Leg and arm swings are simple yet effective warmup exercises. They help to loosen up your hip, shoulder, and leg muscles, preparing them for the impact of running. Stand next to a wall for support, swing one leg forward and backward, then switch to the other leg. For arm swings, stand tall and swing your arms back and forth across your body.
Before you start going all in on your runs, a light jog is a great warmup. Jogging gets your blood pumping and warms up your muscles. Additionally, jogging helps to get your mind and body in the zone, preparing it for the more intense exercise to come. Aim for a 5-10 minute jog before running.
Calf raises strengthen your calf muscles, which play a crucial role in propelling you forward during a run. Stand on the edge of a step and raise your body by pushing down through the balls of both feet, then lower your body back down until your heels are below the step.
Side stretches are excellent for improving flexibility and range of motion. Stand with your feet hip-width apart, raise one arm overhead, and lean to the opposite side. Repeat on the other side.
Your upper body plays a significant role in running, helping you maintain proper running form. Shoulder rolls help to reduce tension in your neck, shoulders, and upper back, promoting better running posture. Stand tall, roll your shoulders up, back, and down in a smooth circular motion.
Overall, a comprehensive warmup routine can really help improve your running performance. Incorporating these exercises into your routine prepares your body for a run, and helps prevent injuries. Every good run starts with a good warmup, so next time you run, take a few minutes to perform these warm up exercises and stretches first.
