Warm Up - Finding your Sweet Spot

The main goal of warming up before running is to raise your core temperature. A proper warm-up is crucial for reducing the risk of muscle strains. A sport-specific warm-up boosts temperature and blood flow to the muscles used in the sport.

For my runners, I recommend the following routines before their run:

1.        Forward Leg Swings – 10 per leg

2.        Lateral Leg Swings – 10 per leg

3.        Hurdles – 10 per leg forward/reverse

4.        Squats – 5

5.        Iron Cross – 5

I upload video tutorials of these exercises on their running calendar. The videos demonstrate the correct form for each movement. These routines target the pelvis and legs, which are essential for maintaining proper running form and preventing injuries.

There is no single warm-up routine that guarantees the best results. Therefore, try different routines to find what works for you.

Research indicates that the benefits of a warm-up fade about 15 minutes after completion. In colder weather, this time decreases even more. Plan accordingly, if you are warming up prior to a 5-10K race. Warming up prior to longer distances is important, but the slower pace typically helps with the warm-up process.

Finally, I must also address whether static stretching should be part of your pre-run warm-up. Research suggests that stretching alone is not advisable. However, it can be included as part of an overall warm-up. Stretching helps lengthen the muscles around joints, potentially reducing muscle strains.