Running Warm-Up

If you want to get into running and are not sure where to start, getting out there and warming up is a great and crucial first step in your running journey. Warming up is important since it helps you absorb your training better and recover quickly. Your warm-up can be broken up into the different components. First, an aerobic exercise that wakes up your muscles. This should be very light; a walk or easy jog is a great starting point. Next, dynamic stretches. These stretches focus on movements such as skipping, walking, and stretching while moving. Lastly, a little bit of speed at the end of your warm-up aids in aerobic health and helps your muscles get used to intensity and engaged your fast-twitch muscle fibers.

1. Running shoes
2. Warm running clothes
3. A place to warm up

While warming up, you should be hot and sweating. Being a little sweaty before your run is a good sign that you are doing it correctly! So, opt for a jacket or another t-shirt that you can take off before you begin your run. Allowing yourself to be warm helps warm up your muscles from the outside, as your clothes trap heat and maintain warmth. As for shoes, it depends on personal preference. Brands are known for different strong points, and as you run more, you will discover what you like and dislike. Popular brands include New Balance, On, Solomon, Altra, and Brooks. The best way to find shoes is to visit stores with running shoe specialists who can help you find a fit.

Run for a few minutes before you begin dynamic stretching. This will prepare your muscles to warm up. This pre-warm-up run should be very easy and not spike your heart rate. If you cannot easily run, walking for 5-10 minutes will have a similar effect.

To loosen your arms, which are a crucial part of driving your stride, swing them in large circular forward motions. While swinging your arms, do a little skip to move forward. Do this for about 25 yards. This helps loosen up your shoulders, aids in breathing, and protects against cramps.

To perform the quad stretch, bend your leg backward and grab your foot with the opposite hand. Hold this position for 5 seconds, then take three steps and switch to the other foot. Do this for 25 yards.

To stretch your calves, extend one leg slightly forward and flex your toes upward, leaving your heel on the ground. Bend down and grab your foot, holding for 3 seconds. Take three steps and repeat on the other side. Do this for 25 yards.

Face one direction sidewyas. Skip to the side as you swing your arms in sink with your legs. Do this for 25 yeards then while facing the same direction, do it back.

Stand with feet together. Lift one leg at a 90-degree angle, and place it directly back under your hip. Do this in a forward motion, changing legs every step. Do this for 25 yards.

Similar to A skip, stand with legs together and lift one leg to a 90-degree angle. However, as you lower your foot, kick out and drive under your hip. This forward rotation is what distinguishes A skip from B skip.

Find something you can balance on one leg, like a gate or post. Place one hand on this object and swing one leg forward and backward. Switch sides and do each side for 30-45 seconds.

Strides are quick, accelerated sprints. These should last about 25 yards. Start slowly and accelerate to full speed up to 25 yards. You can also time it and run for 10-15 seconds, as I did, since I did not have a definite 25-yard stretch. After 25 yards, begin to slow down if you are doing a high-intensity workout and need to be more warmed up for 6-8 strides. If you are doing a low-intensity workout, fewer strides are more appropriate.

Now that your muscles are warmed up and you are maybe a little sweaty, you can take off your warm-up clothes and start your workout. Be sure to cool down after your run!