Running without any prior exercise or training can lead to all forms of injury. It is therefore necessary to stay fit and train your body to endure a long run.

A running warm-up is an important routine to follow before you get ready for a long run. Saving time and not investing in a proper pre warm-up is one of the immediate ways of falling prey to an injury.

You might pull a muscle or a joint and require a bed rest for quite some time if you risk your body to shoot out the door at high speed. You might also feel exhausted with the run and burn out easily as well. A pre-warm-up can lead to your muscles to get ready and your heart rate to increase which prepares you for the later stage. The Journal of Strength and Conditioning Research backs up the benefits of a running warm-up. It can be simple stretching, running on a treadmill, or a simple workout session that can help you reach your goal. 

Steps to follow while preparing for your next warm-up

Stretch More

If you have been stretching for a while before any run, it is important to know that it will help. You can easily hold a muscle for an elongated period of time. You can start with an easy 30 second stretch and continue to do so after several practice sessions.

With improved range of motion, it will not only speed up the process but also increase the body temperature as well as increase the flow of your blood, making you feel more relaxed while you get ready for a run.

You can start with various types of exercises such as jumping jacks, forwards jacks, squat with walkout, etc.

Simply Walk

If you are more of a lazy starter, you can start with a simple walk. Do it regularly and you will start noticing changes. You can also do 500 metre strides which can help your body transition from the walking mode to running mode.

A two minute jog will prepare you for your daily exercises. You can stretch or stride back towards the opposite direction after a ten second halt. You can also not time it if you start enjoying the walk. Just be consistent at what you do and you are all set!

Try Dynamic Stretches

One of the premium ways to increase your strength and create a blood flow, dynamic stretches can be useful for the long run. You can try the following types of stretches that works as a combination as well as individually:

  1. Hacky Sack

It is a simple and interesting stretch that can help you stimulate balance and help your knees. Simply lift one leg up and bend your knee to an upward right position. The inside foot should be tapped with the right hand and repeatedly done on each side.

  1. Butt Kick

A butt kick done repeatedly can be easy as well as help position your heel really easily. Stand tall and walk forward while you draw in the glute to your heel. Do it repeatedly for a couple of times every day and you are ready for a stretch session or a simple walk.

  1. Side Step/Shuffle

Stride towards the right and then towards the left by gradually walking and making progress with each step. Cover more and more ground while you elevate your level and see the change in your position. It can also be done repeatedly for a couple of times to prepare you for a walk or a short run. Practising it daily can make your muscles stronger and help you build your strength overtime.

Building Your Strength for a Run?

Practise the aforementioned steps daily and you would be able to see results in a few weeks. These exercises can not only prepare you for a run but can also help keep you fit and healthy for the long run.