With only 30 days to go until the Northlake Neighbors 10K/5K, it’s time to get ready to run! But before we hit the pavement, we must start with a good warmup. I know, I know. Who has time for that when it’s hard enough to talk yourself into going on that run in the first place? But trust me, it’s worth it.
Why is a warmup important? Your warmup prepares your muscles and joints for the demands that lie ahead, improves performance, and prevents injuries!
But what’s the best warmup to do prior to a run? While there is no “perfect” warmup, there are a few guidelines you can follow to help make your runs better and more worthwhile.
Dynamic Stretching
Dynamic stretching is the act of taking your muscles through a full functional range of movement repetitively rather than holding at end range for an extended amount of time. I prefer dynamic stretching prior to running because it prepares your muscles to work through their full range, improves coordination of muscle patterns, builds heat in the body, reduces stiffness, improves flexibility, and can improve muscle torque output.
Some easy to perform dynamic stretches:
- Knee to chest march
- Heel to booty kicks
- Single leg standing figure 4
- Alternating standing split
- Walking lunges
- Trunk rotations
Remember you are not holding your body in these positions but rather performing 10-20 reps of each.
Exercises
Another great way to prepare your body for your run is performing exercises for the muscles that will be in high demand, like the calves, quads, hamstrings, glutes, abs, and scapular stabilizers.
These may include:
- Body weight squats
- Heel raises
- Bridges
- Single leg RDL
- Shoulder blade squeeze backs
Perform 10-20 reps of each.
Jog
Last but not least, jog! Doing an activity at a lower intensity is the absolute best way to prepare our body for the activity while reducing our risk of injury. A 5-10 minute jog will allow your muscles and joints to prepare for the demands of running and allow you to push yourself harder during the run while being safe!
Alright, you’ve made it through your warm up and now you’re ready to run! Stay tuned this month for more running tips as we count down the days to the Northlake Neighbors 5K/10K and don’t forget to sign up for the race today! For more help with running or other activities, call Life Changes Physical Therapy to schedule your first appointment today!