Should I warm-up before runs?
Including a warm-up, before you run is incredibly important to improve your running efficiency and reduce your risk for injury. It is EXTREMELY tempting to lace up your and head out there - but trust us when we say, you won’t regret our QUICK, dynamic, and FUN warmup that will take you a long way.
The benefits of warming up before you run include:
Raising your heart rate - more blood flow to your muscles to allow for better oxygen delivery as you begin your run.
Increasing joint range of motion - expose your body to movements that emphasize loading and rotation of your body in ways that mimic running and can increase range of motion before your runs.
Creating context for running - warm-up exercises train your body to better load positions that are required while running. This improves the distribution of load throughout your body and decreases the chances that one area will get irritated/injured due to too much stress going through it.
Here is a sample four exercise warm-up that breaks down the benefits of each exercise and will get you ready to go!
A great way to get blood flowing to your upper body.
The thoracic rotation component helps to increase trunk rotation as you run to improve your upper body mechanics.
The downward dog position provides a stretch for the backside of your body from your calves up your spine to your neck - common areas that get tight as you run.
Coaching Points:
Maintain a good plank position as you perform the push-ups and rotation.
Actively push the ground away as you go up into the downward dog - don’t offload your hands!
Excellent for alternating between loading and rotating one side of the body versus the other - EXACTLY what happens with each stride of your run.
The forward lunge works on controlled deceleration as you lower toward the ground to prepare those muscles for your run.
The ankle reach forces you to rotate your body to further emphasize those deceleration mechanics and improve load distribution through the joints in that leg.
Coaching Points:
Front knee slides slightly over the toes as you lunge forward.
Belt buckle turns toward the front hip as you reach with your arm.
A solid way to work on your ability to accept force in strong positions - occurs each time your foot hits the ground when running.
Coaching Points
Stick the landing (jump a distance where you don't lose your balance).
Slight bend at the knee and hip.
Chest comes down slightly toward the ground.
An awesome way to prepare your tissues for a run reinforces good running mechanics and emphasizes you to use the mobility gains from the previous exercises in a dynamic way.
Coaching Points
Keep your feet out in front of you.
Upper body stays loose and fluid.