If you are someone who likes to run, and maybe does it competitively, you know that without a proper warm-up, there is a good chance of injury. Some injuries related to running include shin splints, knee pain, low back pain and plantar fascitis. In order to prevent these injuries, it is important to do a proper warm-up that mimics the workout you are about to do. When it pertains to running, you want your warm-up to first include mobilization followed by stabilization; in simpler terms, stretch then activate your muscles.
Proper Warm-up For Running
Try to focus on weaknesses while warming up so you are touching all of your muscles needed to run. Following the stretches, spend time doing skips, bounds, leg kicks and agility exercises before beginning to jog and then run.
- Forward Lunge to Hamstring Stretch
- Crossover Lateral Stretch
- Single Leg Squat to Knee Drive
Nutrition and Mental Prep for Running
Before each run you go on, you need to make sure you are properly fueled and hydrated. Experiment with different foods and liquids to find what works best for you and your body. As far as getting your mind ready, have a game plan for your run. What is your goal and how will you get it accomplished? And finally, have fun! Enjoy yourself, as running should be fun and not a chore, just be sure to take care of yourself at the same time.
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