Why do I need to take my running warmups seriously?

I am a runner, why do I need to take my warm ups seriously?

Do I really need to warm up before I run?  That is an age old question that is completely valid. As kids, it didn’t seem like we would warm up before we would go to sport practice. However, that could not be further from the truth. What felt like going straight into the practice was really a dynamic warmup. We don’t have to do all this crazy stretching or exercises to warm up before a run.

Why do we warm up before a run?

The goal of a warm up is to move muscles and take them from being “cold” or “dormant” to “warm” or “active”.

This way, our muscles have a decreased chance of tearing or straining while we run. It is so important to do this so we don’t get hurt. We need our heart rate to be slowly increased instead of going straight into it. Warming up also helps us to not get cramps while we run. I know that no one likes getting cramps. 

The long term benefits of warming up before a running workout are incredible. Every workout is going to go better because of a warm up. So that means athleticism and fitness are going to increase more because of a warmup.

How long should a warm up last before a run?

A warm up should last about 8-12 minutes, and work the whole entire body. It should be a mixture of dynamic stretches and the actual movements you are going to be doing during the actual running workout - but at a lighter and smaller level.

What are the benefits of warming up before a running workout?

The benefits of warming up before a running workout include:

• Endorphins

• Warm Muscles

• Decreased risk of muscle tears or strains

• Increased Performance

• Better range of motion

How should I warm up?

1. Start with Dynamic Stretching

   1. Arm Circles

   2. Leg Circles

   3. Torso Twists

   4. Butt Kickers

   5. Ankle Twists

   6. Leg Lifts

   7. Hip Lifts

2. Go into some light and slow exercises

   1. Walking Lunges with a twist

   2. Running Butt Kickers

   3. Hamstring Stretches

   4. Deep Squat - SLOW!

   5. Walking Calf Stretches

3. Get Your Heart Rate Going

   1. Jumping Jacks

   2. High Knees

What if I don’t like this warm up? Try this one instead!

Take your warm up seriously! This can decrease your risk of injury! Don’t be the person who got injured because you skipped your running warmup!