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:
Increases body temperature: Warming up helps raise your body temperature, making your muscles more pliable & ready for physical activity.
Improves circulation: A warm-up increases blood flow to your muscles, bringing oxygen & nutrients to help your muscles perform at their best.
Lowers risk of injury: A proper warm-up can reduce the risk of injury by loosening & stretching the muscles, tendons, and ligaments.
Enhances flexibility & mobility: Warming up helps to improve joint mobility & flexibility, allowing you to move more freely & with less resistance during your run.
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:
Foot stretches with heel moves
Cat-Cow
Downward dog with calf pumps
Lunge with elbow to ground
Lunge with rotation
Walking frankensteins
Walking statue of liberty
Hip openers & closers
Heel up-downs off curb
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!
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