The process of warming up is an essential part of any physical activity. It can help reduce stiffness and prevent injury, but it also helps your body prepare for the task at hand. When you are running, warm-up exercises will make sure you have a strong stride that lasts throughout your run. We have discussed exercises that will get your blood flowing to all parts of your body and ready for some great miles!
Wall Squat Position
Hold a squat wall position for two minutes either against an actual wall or hold onto something stable to maintain balance if necessary. Stand close enough so that when you have onto the wall with your hands, you can bend your knees to a 90-degree angle.
It should be done slowly and carefully at first. So, that the muscles in your legs are not hurt from too much pressure against them.
Do Some Light Stretches
Do some light stretches before you start running. Start by walking briskly and gradually increase your speed over 20 minutes. Walk at a more comfortable pace for five minutes after the session has ended with cooling down. Also, you can check for deals on fitness equipment for savings.
You can also try doing other aerobic activities like swimming, cycling, rowing machine workouts, etc. But make sure not to do those activities immediately before running as it’ll take longer to cool down, and your muscles will be stiff. You can save on rowing machines through coupons.
Jogging upstairs, hills or treadmills are also an excellent way to warm up before running. As it’ll improve agility and strength while at the same time increasing workout intensity levels.
Twenty minutes of light jogging on a treadmill can help you warm up by raising your heart rate. The technique should not be used immediately before starting with uphill walking, though, because it requires more energy than other exercises (like cycling) that are better suited for warming up.
Complete five to ten minutes of dynamic stretching. It will get your muscles warmed up and ready for the workout ahead. Here are some simple stretches you can do:
- An arm stretch, where you take one arm across your body as if trying to reach over it with the other hand (hold that stretch), then switch arms.
- A calf stretch, where you point toes back towards yourself while sitting on a mat or chair. Reach down with the opposite hand and grab the heel until they’re stretched out in front of you. You can check for coupons on a yoga mat for savings.
- A hamstring curl/glute bridge combo is excellent because it works both sets of muscle groups! Start by lying flat on your back on a mat or carpeted floor.
- Then, bend a leg and place your foot flat on the floor as you curl up, then slowly roll back down to return to start.
Run for a Quarter Mile
If you’re a beginner runner, it’s best to walk before picking up the pace. But, if you feel good doing so, this is an excellent way to warm up and prepare your body for running longer distances. The key here again is not how fast you jog but instead focus on getting blood flow going.
It should be with faster strides than usual that are still at a comfortable intensity level without causing any pain. You could also try jogging in place by turning around after each lap. Just don’t forget about taking breaks as needed!
Walk Around the Block
Walking around the block is a great way to warm up before going for long runs. The key here is not how fast you walk but instead focus on getting your body moving and increasing blood flow to run longer distances.
If you are new to walking or have been injured in the past, we recommend doing this at a slow pace with shorter strides than usual to feel comfortable without causing any pain. Another idea if it’s cold outside would be to go inside and do some jumping jacks until breaking out into a light sweat!
When running, it is crucial to warm up before you start. Warming up will help prevent injury and also improve your performance during the race. You can also check for a guide on designing a fitness training plan for further help.