Whether you’re an experienced runner or just breaking into the sport, you’ve likely had to deal with some kind of injury or pain at some point in your life. Most runners are no strangers to overuse or stress-related injuries. After all, while running can be great for your mental and physical health, it is a high-impact activity that can quickly take a toll on your knees, hips, feet, and more.
Unfortunately, these injuries are all too common across the running world today. In fact, nearly 85% of runners report having a history of injuries.
As one of the most accessible sports out there, more and more people are lacing up their running shoes and hitting the roads and trails. But when runners aren’t properly warming up and preparing their bodies for the sport, this fun and accessible activity can very quickly become dangerous and painful.
At Marathon Sports, we’ve seen competitive athletes and beginner runners alike dealing with common running-related injuries. And with a few simple adjustments to their stretching and warm-up routine, we’ve seen them be able to get back to pain-free running.
Want to learn more about how to keep your body healthy and decrease the chance of these running-related injuries? Keep reading for a guide on the best running warm-ups to add to your routine.
Why is a Pre-Run Warm Up So Important?
We know that it can be tempting to simply slip on your running shoes and get started on your run, especially when time is limited and you want to make sure you get a workout in. And of course, nearly every runner is guilty of skipping a warm-up every once in a while.
So is it really that important to warm up before running?
The short answer is yes, warming up really is crucial when it comes to running. Here are just a few of the reasons a warm-up can benefit you and your running journey:
- Prevent Injuries – Muscle aches, soreness, and even tears can be caused by jumping into a high-impact activity like running with tight and stiff muscles. Warming up will loosen up your entire body and prepare your muscles for a workout, decreasing the chance you’ll have to sit out of training runs due to injury.
- Increase Body Temperature and Heart Rate – Getting your body moving before you jump right into a run will help increase your overall body temperature and heart rate, improving your efficiency during your run and helping reduce muscle fatigue and exhaustion.
- Improved Performance – If you find yourself struggling to move fast at the beginning of a run, a good warm-up routine could be the solution. Warming up increases your blood flow and improves your mobility, so you can feel faster and more efficient right out of the gate.
If you want to move faster, run longer, and enjoy more pain-free runs, it might be time to start incorporating a warm-up routine into your running schedule.
How to Warm Up Before a Run
You may now have a better idea of why warming up is such an important aspect of running. But how do you actually go about warming up your body for a run?
There are a few different ways you can effectively complete a running warm-up to improve performance and prevent injury. Before you set out for your next run, try a few of these options.
Pre-Run Dynamic Stretching
Warming up your muscles and increasing your heart rate and body temperature before a run is one of the best ways to avoid any pain or soreness post-workout. That’s why you don’t want to skip out on dynamic stretching before your next run.
Dynamic stretches are controlled movements that involve moving your muscles through a full range of motion. These slow, repetitive, and active stretches use functional movements to warm up your body, increase mobility, and reduce the chance of injury.
Before hitting the pavement or trails for your next run, try a few of these dynamic stretches:
- Leg swings
- Jumping jacks
- Arm circles
- High knees
- Side lunges; and
- Calf raises
Adding a few of these simple drills to your running routine can go a long way in helping you stay healthy and injury-free!
Foam Rolling
Most runners probably associate foam rolling with recovery after a run. And while it is a good idea to use foam rollers post-run, they can also be a fantastic warm-up tool!
Foam rolling 5-10 minutes before you head out for a run can improve blood flow and mobility in tight muscles. And not only does this muscle and joint preparation reduce your risk of injury, but it can actually benefit your running performance and make you a more efficient runner.
There are a lot of options for recovery tools, and finding the right roller can seem overwhelming. Marathon Sports has a wide range of rollers to help improve your warm-up routine, from soft foam rollers to stick rollers and massage balls. When you stop by a running specialty store, experts will talk you through your rolling options and help you find one that meets your running and warm-up needs.
Light Aerobic Activity
It never hurts to incorporate some light aerobic activity into your pre-run stretching routine. Light cardio exercises before a run will get your blood pumping, improve blood flow, and prepare your cardiovascular system and muscles for more intense exercise.
Try a more active warm-up activity such as a brisk walk, light jog, or strides to get your body moving and set yourself up for success on your run.
Other Warm-Up Tips
A combination of aerobic activity, stretching, and rolling is a great recipe for injury prevention and improved performance. But there are a few other factors to keep in mind when you’re planning your warm-up routine. Here are a few more tips to consider when it comes to running warm-ups.
- Take the type of run into account – Every runner is different and has a unique set of training goals and planned runs. Make sure you’re considering the type of run you’re doing before setting out for your warm-up. Long runs may require longer warm-ups with slower repetitive movements, while a sprinter or someone preparing for a track workout may want to focus on quicker mobility exercises such as high knees, skips, and Frankenstein kicks.
- Listen to your body – Warm-ups can reveal some tightness and pain in your body that you hadn’t noticed before. Be sure to consider previous injuries or current hot spots when putting together a warm-up routine. Focus on stretching and warming up sore and tight areas, and listen to your body if it’s telling you to take it easy.
- Pair your warm-up with a cool-down and recovery program – Once you’ve put in the work of warming up and running, make sure to continue to focus on injury prevention with a cool-down routine. Static stretching and foam rolling can all help your muscles recover and prevent soreness after a long or difficult run.
Now that you know why and how you should complete a running warm-up, you’re ready to lace up those shoes and tackle your next run!
Finding the Right Running Warm-Up For You
Every runner has different needs and preferences. But every single runner out there can benefit from an effective warm-up routine.
There’s nothing more frustrating than dealing with nagging injuries and having to sit out of training runs. Fortunately, when you take care of your body, you can reduce the risk of injuries and soreness and improve your running performance. The best way to do that is through dynamic stretching, rolling, and some light cardio to mentally and physically prepare you for your workout.
If you have any questions about warming up before running, or need any recovery tools or running gear, the experts at Marathon Sports are there to help. Stop by one of our New England Stores today to learn more about how to prevent injuries and enjoy a happy and pain-free running journey!
