{"id":22113,"date":"2023-05-23T11:31:38","date_gmt":"2023-05-23T09:31:38","guid":{"rendered":"https:\/\/pjuractive.com\/?p=22113"},"modified":"2023-05-23T11:31:39","modified_gmt":"2023-05-23T09:31:39","slug":"warming-up-before-running-the-right-warm-up-exercises","status":"publish","type":"post","link":"https:\/\/pjuractive.com\/en\/blog\/warming-up-before-running-the-right-warm-up-exercises\/","title":{"rendered":"Warming Up Before Running: The Right Warm-Up Exercises"},"content":{"rendered":"\n<p>Many\nrunners find warming up before a run a real chore, and would rather skip it\naltogether. But it\u2019s vital if you want to train effectively as it reduces the\nrisk of injury. You need to make it an established part of your training\nroutine. Read on to find out the best way to prepare your body for your next\nrun and which exercises are the most suitable. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why is warming up before running so important? <\/strong><\/h2>\n\n\n\n<p>A good warm-up prepares your body for the upcoming\nrun \u2013 getting both your bloodstream and muscles and joints ready to move. Think\nabout it this way: <a href=\"https:\/\/pjuractive.com\/en\/blog\/how-to-deal-with-common-running-injuries\/\">if you sprint\nright after a nap on the couch, without getting going first, the risk of injury\nis relatively high and you won\u2019t give your best performance.<\/a> Your\nbody needs to boot up first, and get to working temperature before it is really\ncapable of performing. <\/p>\n\n\n\n<p>That\u2019s certainly\nthe case with running. Warming up increases your heart rate which boosts\ncirculation. This in turn stimulates the metabolism and blood flow, while at\nthe same time increasing the strain and mobility of the muscles. <\/p>\n\n\n\n<p>The aim of\nwarming up is to prepare your whole body for the imminent strain, which then reduces\nthe risk of injury.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How should I warm up before running?<\/strong><\/h2>\n\n\n\n<p><a href=\"https:\/\/pjuractive.com\/en\/blog\/10-rules-that-will-improve-your-speed-force\/\">There are some runs where you do not need an\nexhaustive\/extensive warm-up<\/a> \u2013 a couple of\nminutes is all it takes. We\u2019re going to suggest a few dynamic warm-up exercises\nwhich you can use to quickly and easily prepare your body for the training\nyou\u2019re about to do! To join in, just scroll down to the dynamic warm-up exercises.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"800\" src=\"https:\/\/pjuractive.com\/wp-content\/uploads\/pexels-daniel-reche-3601094-3-1200x800.jpg\" alt=\"\" class=\"wp-image-22129\" srcset=\"https:\/\/pjuractive.com\/wp-content\/uploads\/pexels-daniel-reche-3601094-3-1200x800.jpg 1200w, https:\/\/pjuractive.com\/wp-content\/uploads\/pexels-daniel-reche-3601094-3-960x640.jpg 960w, https:\/\/pjuractive.com\/wp-content\/uploads\/pexels-daniel-reche-3601094-3-768x512.jpg 768w, https:\/\/pjuractive.com\/wp-content\/uploads\/pexels-daniel-reche-3601094-3-272x182.jpg 272w, https:\/\/pjuractive.com\/wp-content\/uploads\/pexels-daniel-reche-3601094-3.jpg 1280w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption>Start slowly and ramp things up. <\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3 dynamic exercises for your warm-up <\/strong><\/h2>\n\n\n\n<p>For the best possible warm-up, there are different exercises that train or\nactivate the muscles that are important and put under strain when going on a\nrun. We\u2019ve found three dynamic exercises for you:<\/p>\n\n\n\n<ul><li>Shoulders and arms: It might seem strange, but even\nwhen running, it\u2019s important to warm up the upper body so that it isn\u2019t quickly\noverstrained. Arm circles are a great way to relax the shoulders and arms. The\nbigger the circles you make, the better prepared your arms are for arm\nmovements when jogging. Make circles with first one arm and then the other,\ngoing forwards and then backwards six times with each arm. <\/li><li>Hips:&nbsp;To mobilize the hip joints, stretch your\narms up as you take a deep breath in. At the same time, lift your right leg\nhorizontally and lower it again. Repeat this exercise 15 to 20 times. Then change leg.<\/li><li>Thigh:&nbsp;<a href=\"https:\/\/pjuractive.com\/en\/blog\/the-importance-of-hamstring-stretches-in-your-fitness-routine\/\">To activate the back of\nthe thigh, start by standing with your legs hip-width apart.<\/a> Then stretch one leg forwards and upwards, alternating between them. This is\na great stretch for the legs. It\u2019s important not to use your full movement\nradius, as otherwise you increase the risk of injury. Do 10 to 15 lifts with\neach leg.<\/li><\/ul>\n\n\n\n<p>As well as the dynamic\nexercises, you should also do various stretches, as this improves mobility and\ncan prevent sore muscles. You can include this in your training any way you\nlike, either by doing pre-stretches in a warm-up or stretching as part of the\ncooldown.<\/p>\n\n\n\n<p><strong>Important: <\/strong>During the warm-up, pay attention to your body and its\nsignals. If you are slower to get going one day, spend longer on the warm-up\nphase. <a href=\"https:\/\/pjuractive.com\/en\/blog\/11-ways-to-relieve-sore-muscles\/\">If you something aches during the warm-up, it\u2019s best\nto stop and get a professional to take a look.<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"800\" src=\"https:\/\/pjuractive.com\/wp-content\/uploads\/pexels-gustavo-fring-4148955-1-1200x800.jpg\" alt=\"\" class=\"wp-image-22134\" srcset=\"https:\/\/pjuractive.com\/wp-content\/uploads\/pexels-gustavo-fring-4148955-1-1200x800.jpg 1200w, https:\/\/pjuractive.com\/wp-content\/uploads\/pexels-gustavo-fring-4148955-1-960x640.jpg 960w, https:\/\/pjuractive.com\/wp-content\/uploads\/pexels-gustavo-fring-4148955-1-768x512.jpg 768w, https:\/\/pjuractive.com\/wp-content\/uploads\/pexels-gustavo-fring-4148955-1-272x182.jpg 272w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption>Make sure you\u00b4re doing it right. <\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Do you need to stretch before each run?<\/strong><\/h2>\n\n\n\n<p>It\u2019s a good idea to properly\nstretch both for <a href=\"https:\/\/pjuractive.com\/en\/blog\/stretches-before-or-after-exercise\/\">the warm-up and the cooldown<\/a> because most people don\u2019t really differentiate between\nstatic and dynamic stretching. Static stretching frequently happens after a\ntraining session, while dynamic stretching is best before a running session. <\/p>\n\n\n\n<p>Our tip: After breaking\nthings in briefly (approx. 15 minutes), it\u2019s best to stretch the following\nmuscle groups<\/p>\n\n\n\n<ul><li>Lower calf<\/li><li>Upper calf<\/li><li>Front of the\nthigh<\/li><li>Back of the\nthigh<\/li><li>Adductors<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long should the warm-up last? <\/strong><\/h2>\n\n\n\n<p>If you\u2019re preparing your body for physical activity,\nyou\u2019re probably wondering how long the warm-up should last? <\/p>\n\n\n\n<p>That depends entirely on your planned training session\nand how intense it is. If you only want to go on a relaxed run, it\u2019s absolutely\nfine to jog for 5-10 minutes first. A light warm-up combined with a few\nstretches is enough, as the warm-up and stretching are the perfect combination\nfor your training. <\/p>\n\n\n\n<p>However, if you want to go on a more strenuous run,\nyou should spend more time warming up. In this case, 15-20 minutes is ideal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What happens to your body during the warm-up?<\/strong><\/h2>\n\n\n\n<p><a href=\"https:\/\/pjuractive.com\/en\/blog\/nothing-can-stop-you-running-in-different-conditions-heat-rain-sand-cold\/\">Warm-up exercises wake up your body and get it to its\nworking temperature, no matter what the weather.<\/a> The blood starts\nflowing and your body temperature rises by 1-2 degrees as your body prepares\nfor the strain. <\/p>\n\n\n\n<p>Your heart also starts to beat faster to increase the\nblood flow and supply the muscles with enough oxygen and nutrients. But warming\nup isn\u2019t purely physical. You also begin to mentally separate yourself from the\ndaily routine and concentrate on your training session.<\/p>\n\n\n\n<p>So, we\u2019ve seen just how important it is\nfor runners to warm up. Never skip the warm-up. It\u2019s better to spend a few more\nminutes on training than risk a serious injury \u2013 that\u2019s our motto.<\/p>\n\n\n\n<p>Plan for 5 to 10 minutes to get your body\ninto gear. <\/p>\n\n\n\n<p>Have fun on your next run! \ud83d\ude0a<\/p>\n\n\n\n<p>Image sources: pexels-cottonbro-studio-5319377, pexels-daniel-reche-3601094, pexels-gustavo-fring-4148955<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many runners find warming up before a run a real chore, and would rather skip it altogether. But it\u2019s vital if you want to train effectively as it reduces the risk of injury. You need to make it an established part of your training routine. Read on to find out the best way to prepare [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":22121,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[340,9,431,436],"tags":[606,608,607,604,605,602,595,603],"_links":{"self":[{"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/posts\/22113\/"}],"collection":[{"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/posts\/"}],"about":[{"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/types\/post\/"}],"author":[{"embeddable":true,"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/users\/5\/"}],"replies":[{"embeddable":true,"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/comments\/?post=22113"}],"version-history":[{"count":3,"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/posts\/22113\/revisions\/"}],"predecessor-version":[{"id":22140,"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/posts\/22113\/revisions\/22140\/"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/media\/22121\/"}],"wp:attachment":[{"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/media\/?parent=22113"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/categories\/?post=22113"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/tags\/?post=22113"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}