If you want to run as well as possible, without injuries, you’ll benefit from learning how to warm up for a run. When you do learn the right warm-up techniques, you’ll be able to prepare your body for the run and reduce the risk of strains or injuries.
Today, we’d like to share the perfect techniques with you. We’ve got a three-step system for you to try. As well, we’ll offer other tips, just in case three steps is too many for you.
Once you’ve read our guide, you’ll be ready to move forward and warm up the right way. This will help you to get more from every run and it may help you to recover from training faster, too. There are many great reasons to warm up before you run and our guide will give you all of the warm-up facts that you need.
Now, let’s start things off by explaining each step of the three-step warm-up system. It’s a simple process and very effective in terms of warming up different parts of the body. In fact, we recommend it over the other tips in this article because it does provide the most comprehensive warm-up experience, without being too hard to do or taking too long. It’s runner-approved and expert-approved, so it’s definitely got all of the bells and whistles.
Discover a Smart 3-Step System
During Step One, all that you will need to do is walk. You may walk for three minutes to five minutes. Once this step is complete, move on to Step Two, which is about adding strides. We recommend performing five or six strides of one hundred meters. After you complete the second step, you should perform stretches which are dynamic.
You should avoid the static stretch, whereby you hold muscles in fixed and elongated positions for thirty seconds or longer, as it’s something that experts don’t approve of these days, although it used to be a popular warm-up exercise.
Instead, keep your stretches dynamic, which means doing lunges with twists and using your legs, core and hips while you move. Lunges are popular forms of dynamic stretches and you should be able to find instructional photos, videos and step-by-step instructions online.
As you can see, the three-step warm-up process for runs is actually pretty easy to do. It’s effective and it’s pretty simple. Once you do it a few times, it will be second nature. When you make it a part of your pre-run routine, you’ll be doing something which is good for your body. The walking, strides and stretches will make it easier to avoid injuries and to perform well as you run.
Other Warm-up Strategies to Consider
Some people do just one step, rather than three. This may be an option for you. For example, doing some walking before you start running will be beneficial, although it won’t provide the same full-body warm-up as doing all three steps. Another option is to focus on the strides or on dynamic stretching. You may also do your preferred two steps of the three.
As long as you move your body before you run, you’ll boost the odds of preventing injuries.
If you don’t want to do one, two or three of the steps, there are some other ways to warm up. These are pretty common warm-up strategies. They do work well, although they don’t provide the same benefits as the three-step system.
Some runners start out with a warm-up jog which gets their blood flowing and warms up their muscles. Some may do some dynamic stretches first. If you don’t want to do lunges before your quick jog, you may want to consider hip extensor stretches or leg extensor stretches. If you need more ideas, just Google dynamic stretches. Any of them should offer benefits before a pre-run jog. You’ll definitely have a lot of options in terms of which exercises you do.
If you don’t want to do stretches or jog, or walk, consider jumping jacks, push-ups or other forms of “school gym class” exercises. Any type of warm-up exercises will generally help. You don’t need to push yourself too hard or do too many repetitions. Just do some reps, such as five, of each exercise and then go from there.
Try Our Helpful Tips Today
You deserve great performance and comfort during every run. When you use our tips in order to warm up, you’ll find that you feel so much better while you’re in motion. As well, preventing injuries is really important and doing these exercises will help you to prevent strains, tears and other problems. Suffice it to say that injuries will really cramp your style as an athlete. Learning how to minimize the risk of injuries will definitely be to your benefit, as it’s much simpler to prevent them than to heal from them.
If you need more tips, you should check out message boards where runners hang out. There are actually tons of tips on warming up for runs available online. We’ve gathered the most practical and effective warm-up techniques here, so that all of the information that you need is in one convenient place. Since these warm-up exercises are easy to learn and so simple to do, they are definitely sensible choices.
Now that you know the drill, why not add the three-step warm-up process to your pre-run routine? It’s probably the best way to ensure that your muscles are warmed up and that you’re able to stave off injuries during your run.
You’ve probably watched runners getting ready for their run. Most of them are stretching, so it’s safe to say that this is one of the most popular ways to prepare for a run. Once you’ve tried stretching first, you may find that you feel more comfortable during your run. Starting a run “cold”, with cold muscles, may increase the risk of strains and injuries. It’s much better to get your muscles warm first. It will promote comfort and performance and minimize the risk of problems.