A good warm-up is essential for a nice run. This prevents injuries and improves your running performance. How do you approach the warm-up?
Why warm up before running?
When you go running, you ideally want to start your run as soon as possible. And wouldn't it be better to conserve your energy to give it your all during your training or race? Nevertheless, a good warm-up is essential for running. Why shouldn't you skip it? You want to properly prepare your body for the exertion ahead. That is what the warm-up is for.
During the warm-up, your heart rate slowly increases and your heart also pumps harder. This way, oxygen-rich blood flows faster to the muscles. The muscles now function better and you have less chance of injuries. And injuries are one of your biggest enemies when it comes to running, and sports in general. But did you know that with a good warm-up you also achieve better running performances? Such a warm-up does not have to be very intensive or time-consuming.
Please note: the longer and more intensive your running session, the more important a good warm-up is.
In addition to warming up, various exercises are also part of a good warm-up. When running, you use your entire body, so do a warm-up for the entire body, not just the lower body.
What exercises are good for a warm-up before running? Some examples of exercises are:
- Hamstrings: stand up straight, and pull your left heel back towards your buttocks. At the same time swing your right arm forward and your left arm back. Then go back to the starting position and do it again with your other leg.
- Calf and shin muscles: place your hands on your hips. Lift your left foot slightly while keeping your knee straight. Move your foot by moving your toes towards you first and then away from you. Do ten times the left foot and then ten times the right foot.
- Gluteal muscles: stand up and bend forward a little. Pull your left knee to your chest, and at the same time put your right arm forward. Then kick your left leg back, while your left arm swings forward and your right arm swings back. You can repeat this ten times per leg.
Do you like to work on other exercises for the warm-up for running? There are many more exercises possible for warming up. Think of the leg swing, squats or lunges. Choose the exercises that you feel comfortable with.
Need more advice on your running training , for example about the warm-up? Visit a Run-X store and our specialists will help you.
Don't forget the cool down after running: use your last kilometer to run or go for a walk. Stopping running abruptly can cause annoying symptoms such as cramps and muscle pain. With a cool down you gradually lower your body temperature. First run and then stretch a bit. Then it's time for that nice shower.
Running without injuries? Make sure you have the right equipment
You can also prevent injuries by ensuring you have good running gear. Think of the right running shoes. A good running shoe fits your body and running style well. With a gait analysis at RunX, we will look together at which running shoes suit you best. Other running gear to include in your preparations is the right running clothing and accessories, such as a smartwatch while working out. You can also find these in the RunX range; we are happy to assist you further with advice in one of our stores.
