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Warmup with more than tying your shoes & pushing start on your watch?!?



Do you do a warm-up?


I would say 95% of the time when I ask a runner,

what they do for a warm-up, they reply:

"Tie my shoes & push start on my watch".

Sometimes they say: "Run the first mile slower."



Why do a warm-up?


Warming up before a run is crucial to prevent injury & improve performance. Here are a few reasons why runners should always do a dynamic warm-up:

  1. Increases body temperature: Warming up helps raise your body temperature, making your muscles more pliable & ready for physical activity.

  2. Improves circulation: A warm-up increases blood flow to your muscles, bringing oxygen & nutrients to help your muscles perform at their best.

  3. Lowers risk of injury: A proper warm-up can reduce the risk of injury by loosening & stretching the muscles, tendons, and ligaments.

  4. Enhances flexibility & mobility: Warming up helps to improve joint mobility & flexibility, allowing you to move more freely & with less resistance during your run.

  5. Mental preparation: A warm-up can also help to mentally prepare for the run, giving you a chance to focus on your breathing & to calm your mind.

In conclusion, taking the time to warm up before a run can have a significant impact on your performance, safety, and overall enjoyment of the sport.

So, always include a warm-up as part of your pre-run routine.


 

Try these BEFORE you have your shoes on....


A few of my favorite dynamic warm-ups include:

  1. Foot stretches with heel moves

  2. Cat-Cow

  3. Downward dog with calf pumps

  4. Lunge with elbow to ground

  5. Lunge with rotation

  6. Walking frankensteins

  7. Walking statue of liberty

  8. Hip openers & closers

  9. Heel up-downs off curb

  10. Arm circles

OR try these once you are out and pretty much ready to go.


 

It's important to include a dynamic warm-up in a well-rounded training program. Our 15-day Mobility Challenge has an easy design to help you: just push play and follow along!


 

Want more help?

Join our Running Workshop here!

Or

Learn how you can run more efficiently Running Assessment

Or

Get your FREE Strength Assessment here!

Or

Join our online 12-week strength program here!



I'll be posting more ideas this week on my IG & FB accounts




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