How To Properly Warm-Up For Running
- Shawn Lillie PT, DPT
- Dec 19, 2022
- 2 min read
Updated December 9th, 2022
Let's Get Physical… why we must walk before we run…
For many who are the occasional jogger, or the dreaded Turkey Trot participant, or if you are a devoted marathon lover and 10k specialist…it is important to warm up correctly to get the most out of your runs and prevent any unwanted injuries. We have moved past the days where sitting on the ground and stretching those hamstrings or balancing on one foot to stretch those quads. The running world has moved into more dynamic stretching and we must move with them.
The New Theory
To say we need to get rid of the static stretches we all grew up performing would be incorrect. However, to say we need to move while we perform them is the correct answer. Putting our muscles at a low load, long-duration stretch prior to performing a long jog or a fast sprint actually puts them at an inefficient length for optimal performance. Instead, moving to a more active and dynamic warm up allows for both increasing blood flow as well as placing your muscles at an optimal length for peak performance.
The Importance Of Warming Up
Even though cardiovascular endurance running/training is mostly performed in a forward direction, see article on exercises to improve your running strength, we must still warm up in all directions. This is also very applicable for warming up for any other athletic sporting event. When we talk about a dynamic warm up, we are referring to moving while you are actively stretching. It means taking your muscles to certain end-lengths and continuing to move them through that range of motion, instead of holding them for a long period of time. This will allow the muscle fibers to experience a slow change in length without causing a major temporary change, which would cause the muscles to move out of their optimal performance.
Sample Warm-Up Program
So…let's get up and move…perform each one of these about 10-15 times each side.
High knee pull
Quadriceps pull with opposite arm reaching
Open Gait
Close the Gait (we can’t leave the gait open…)
Side lunge
Forward lunge with reach
Grass pickers
Opposite arm - opposite leg swings
Groiners
Mini skipping
Side slides
Now this is just a general list of where to begin. You may have some you have found or seen that you can add or subtract but you must cover both going sideways and forwards. I did say let's not forget about those static stretches… so now that you have gone on that long jog or run, while still bobbing to those beats, here is the time for static stretching. Once you are done with your cool down jog or walk, add those longer static stretches in. These will help with that post exercise tightness and prepare your body for another day of work tomorrow.
DISCLAIMER
Last updated April 24, 2022
WEBSITE DISCLAIMER
The information provided by Peak Movement Health ("we," "us", or "our") on peakmovementhealth.com (the "Site") and our mobile application is for
general informational purposes only. All information on the Site and our mobile application is provided in good faith, however we make no
representation or warranty of any kind, express or implied, regarding the accuracy; adequacy, validity, reliability, availability or completeness of any information on the Site or our mobile application. UNDER NO CIRCUMSTANCE SHALL WE HAVE ANY LIABILITY TO YOU FOR ANY LOSS OR DAMAGE OF ANY KIND INCURRED AS A RESULT OF THE USE OF THE SITE OR OUR MOBILE APPLICATION OR RELIANCE ON ANY INFORMATION PROVIDED ON THE SITE AND OUR MOBILE APPLICATION. YOUR USE OF THE SITE AND OUR MOBILE APPLICATION AND
YOUR RELIANCE ON ANY INFORMATION ON THE SITE AND OUR MOBILE APPLICATION IS SOLELY AT YOUR OWN RISK.
EXTERNAL LINKS DISCLAIMER
The Site and our mobile application may contain (or you may be sent through the Site or our mobile application) links to other websites or content belonging to or originating from third parties or links to websites and features in banners or other advertising. Such external links are not investigated, monitored, or checked for accuracy, adequacy, validity, reliability, availability or completeness by us. WE DO NOT WARRANT, ENDORSE, GUARANTEE, OR ASSUME RESPONSIBILITY FOR THE ACCURACY OR RELIABILITY OF ANY INFORMATION OFFERED BY THIRD-PARTY WEBSITES LINKED THROUGH THE SITE OR ANY WEBSITE OR FEATURE LINKED IN ANY BANNER OR OTHER ADVERTISING. WE WILL NOT BE A PARTY TO OR IN ANY WAY BE RESPONSIBLE FOR MONITORING ANY TRANSACTION BETWEEN YOU AND THIRD-PARTY PROVIDERS
OF PRODUCTS OR SERVICES.
PROFESSIONAL DISCLAIMER
The Site cannot and does not contain medical/health advice. The medical/health information is provided for general informational and educational purposes only and is not a substitute for professional advice. Accordingly, before taking any actions based upon such information, we encourage you to
consult with the appropriate professionals. We do not provide any kind of medical/health advice. THE USE OR RELIANCE OF ANY INFORMATION
CONTAINED ON THE SITE OR OUR MOBILE APPLICATION IS SOLELY AT YOUR OWN RISK.
AFFILIATES DISCLAIMER
The Site and our mobile application may contain links to affiliate websites, and we receive an affiliate commission for any purchases made by you on the affiliate website using such links.
TESTIMONIALS DISCLAIMER
The Site may contain testimonials by users of our products and/or services. These testimonials reflect the real-life experiences and opinions of suchusers. However, the experiences are personal to those particular users, and may not necessarily be representative of all users of our products and/or
services. We do not claim, and you should not assume, that all users will have the same experiences. YOUR INDIVIDUAL RESULTS MAY VARY.
The testimonials on the Site are submitted in various forms such as text, audio and/or video, and are reviewed by us before being posted. They appear on the Site verbatim as given by the users, except for the correction of grammar or typing errors. Some testimonials may have been shortened for the
sake of brevity where the full testimonial contained extraneous information not relevant to the general public.
The views and opinions contained in the testimonials belong solely to the individual user and do not reflect our views and opinions. We are not affiliated with users who provide testimonials, and users are not paid or otherwise compensated for their testimonials.
The testimonials on the Site are not intended, nor should they be construed, as claims that our products and/or services can be used to diagnose, treat,
mitigate, cure, prevent or otherwise be used for any disease or medical condition. No testimonials have been clinically proven or evaluated.
Disclaimer created using Termly.
Comments