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Even though it looks easy, running is not just about lifting your feet and passing super fast over the ground. Lots of things can happen if you don't warm up before you run. Side pain or fatigue quickly are examples of the most common consequences if you don't warm up before running. Here's how to properly warm up before running to avoid injury while running.
What are some warm-ups before running that can be done?
Walk
Walking is the easiest warm-up you can think of. Walking requires the body to function similarly to running, but only with less muscle strength. Walking slowly speeds up your heart rate, activates your muscles, raises your body temperature, and improves your blood flow. Walking is a good way to start a run, especially for runners who have recently recovered from an injury. Walking for 3 to 5 minutes in a relaxed manner while applying proper breathing exercises before running is the best warm-up for your body.
Stretch
Stretching (or dynamic stretching) uses the most leg movements as a warm-up method. There are many exercises that use the legs, and here are some of the main ones:
- Hacky-sack: bend the right knee and lift your right leg up towards your chest. Touch your left hand to the inside of your right foot keeping your back straight. Do this 10 times on each side.
- High-knee step: bend your right knee and keep the angle at 90 degrees. Do this 10 times on each side and you can add a few meters of jogging back and forth.
- Butt kick: swing your feet back firmly so that your heels touch your hamstrings. Do this 10 times on each side and remember to maintain an upright posture. You can combine this exercise with high-knee step, for example by performing half of each movement.
- Stork stretch: bend your knees back until your heels almost touch your hamstrings, and then use your hands to hold them in place for a count of 10. Do it 3 to 5 times on each side. However, remember not to push your feet too much back, only to stretch them until you feel the pull, and not pain or discomfort.
- Calf-raises: thighs play an important role when running because the thigh muscles often contract when your leg is lifted off the ground. Start with tiptoeing on your toes and then slowly lower your heels down. You will feel a pull on your thigh. Hold this position for a few moments and repeat again. You can use the ladder standing at the end of it; You can hold onto the banister if needed.
There are many other pre-run warm-ups besides the methods above. Either way, a good warm-up will make you more energized and give your body a chance to prepare for the tough terrain. A proper pre-run warm-up also prepares your body to enter a "battle" mode which motivates you to complete your running route.
Hello Health Group does not provide medical advice, diagnosis or treatment.
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