Why should we warm up before running?

Warming up before running is a game-changer, It’s like giving your body a little stretch and shake to get ready. Here are some points in why you should always warm up:

Increased blood flow means your muscles are ready to go. They’ll be more elastic and perform better during your run.

Activating your muscles with some light exercises and dynamic stretches helps you run at your best. It’s like giving your body a little wake-up call.

Injury prevention is key. A proper warm-up gradually prepares your body for the running, reducing the risk of injuries, which no one wants to happen.

Improved flexibility mean you’ll be running like a machine. Dynamic stretches during your warm-up keep things loose and limber.

Here Are some Warmups to do Before Running

Before we get started here is a video if you want to watch instead of reading:

Leg Swings

How to Perform: Stand next to a wall or support for balance. Swing one leg forward and backward for 15-20 repetitions, keeping your core engaged and maintaining good posture. Switch legs and repeat. You can also perform side-to-side swings to target the more muscles.

 Lunges

How to Perform: Step forward with one foot, lowering your hips until both knees are bent at about a 90-degree angle. Ensure your front knee stays over your ankle. Push back to the starting position and alternate legs. You can also do reverse lunges to target more muscles.

High Knees

How to Perform: Jog in place while driving your knees up toward your chest, aiming for hip height. Keep your arms pumping to maintain momentum. Perform this for about 30 seconds to a minute.

Arm Circles

How to Perform: Stand with your feet shoulder-width apart. Extend your arms out to the sides at shoulder height. Start making small circles with your arms, continue for about 30 seconds in one direction, then switch to the opposite direction for another 30 seconds. This movement helps to loosen the shoulder joints and prepares your body.

Butt Kicks

How to Perform: Stand with your feet hip-width apart. Begin jogging in place while bringing your heels up towards your glutes. Alternate legs and aim to perform this for about 30 seconds to a minute. This exercise not only warms up the hamstrings but also mimics the running motion, making effective to your warm-up routine.

Summary

1. Leg Swings

• Loosens hip flexors and hamstrings.
• Perform forward and backward swings for 15-20 repetitions on each leg.

2. Lunges

• Activates glutes and warms up major leg muscles.
• Step forward, lowering hips into a 90-degree angle, alternating legs.

3. High Knees

• Elevates heart rate while engaging core and legs.
• Jog in place, driving knees up toward the chest for 30 seconds to a minute.

4. Arm Circles

• Warms up shoulders and upper body.
• Extend arms and make small to large circles for 30 seconds in each direction.

5. Butt Kicks

• Engages hamstrings and increases heart rate.
• Jog in place while kicking heels towards glutes for 30 seconds to a minute