Starting out too quickly increases the chances of injury during a run. Since the muscles are not prepared for the upcoming workout, there is a risk of pulling a muscle or tweaking a tendon. Warming-up, therefore, becomes really important before a run. Not only does warming-up increase flexibility, it also helps loosen up the muscles and bones.
Before your run, walk briskly for five to ten minutes. It is a low-intensity workout that will help you ease your way into the workout. By slowly raising your heart rate, it will warm up your body. Walking before a run also increases the blood flow in the muscles that will help the runner.
Besides this, you can jog at a comfortable pace for about ten minutes to ease your body into a run. Slowly building the pace will help avoid overstraining the muscles.
Avoid static stretches before a run because they are linked to injuries. Dynamic stretches, on the other hand, help runners improve the range of motions in their legs. Opt for walking lunges, jumping jacks, backward jogging. Butt kickers and high knees, at a moderate pace, will also help. Skipping is another excellent warm-up exercise since it also prepares your upper body. For your upcoming workout, you can pair it with a light jog. Weave steps and side steps also help warm up your muscles and build intensity.
When you run, avoid long strides, as it puts additional pressure on your body. Spend around ten to twenty minutes on a warm-up and focus on dynamic stretching. A light warm-up reduces the risk of injuries by bringing up your heart rate and preparing your body. With the help of a good warm-up session, it becomes easier to maintain the pace of the workout.
So, the next time you go running, do not forget to prepare your body sufficiently for the same.