![]() Run through each exercise and then get out there! Jumping jacksĭo each move for 30 seconds and increase your speed as you progress, maintaining good form throughout. This quick running warm-up by Freeletics training specialist David Wiener is perfect if you're short on time. If you absolutely can't fit in one of these activations, make sure you take your first km super easy. 'If you are prone to injury, or recovering from a training setback, warming up is especially important as it improves blood flow to your muscles, making them less likely to rip, tear or twist during your workout.' 'Whether you are new to running, a seasoned runner, even someone who does marathons or regularly runs long distances, warming up is important, and it should not be overlooked.' 'You should never skip a warm-up,' he says. ![]() ![]() In fact, he advises everyone from beginner to pro to make sure they're warming up properly. Is there anyone who should never skip a warm-up?Ībsolutely not, says Wiener. It'll help loosen you up and prepare your muscles for the run to come. Static stretches (stretches you hold in stillness) are best done when your body and muscles are already warmed up.īefore a run, when you'll be moving your body in motion, a dynamic warm-up is always the best bet. What's better: doing a dynamic warm-up or doing stretches before a run?ĭynamic stretches (stretches you do in motion) mimic the movements you're about to do in your workout and prepare your body accordingly. If you don’t have time to spend, a quick, dynamic warm-up is advised to prepare the main muscle groups you will be using,' says Wiener. 'In an ideal world, a warm-up should range from around five to fifteen minutes in order to get your muscles effectively ready for your workout. However, if you're adding in time to get out for a run, it's best to make sure you get at least a short running warm-up in, too. We all have different responsibilities and different schedules. SHOP NOW How long should a warm-up be before a run? Scroll on for exactly why you need make running warm ups a habit, the need for the pre-run 'stretches' you do to be dynamic activations, as well as two simple warm-ups to get you ready to roll. Even a short running warm-up before you lace up your running shoes will be majorly beneficial. Plus, studies in the journal Sports Medicine have concluded that warming up is important for improving flexibility and raising body temperature which, in turn, improve overall running performance.įortunately, if you've been skipping your warm-ups, all is not lost. From preparing your body for movement to loosening joints, increasing blood flow and lowering your risk of injury, getting your running warm-up done should be a priority. Unsurprising news flash, not warming up is not so good. In fact, you might be scratching your head trying to remember the last time you did any stretches before running. When was the last time you skipped your running warm-up? If you're like a lot of people, it won't be that long ago.
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