{"id":91839,"date":"2023-07-19T13:03:09","date_gmt":"2023-07-19T11:03:09","guid":{"rendered":"https:\/\/42krunning.com\/how-to-perform-a-proper-warm-up-before-running\/"},"modified":"2023-07-19T13:03:09","modified_gmt":"2023-07-19T11:03:09","slug":"how-to-perform-a-proper-warm-up-before-running","status":"publish","type":"post","link":"https:\/\/42krunning.com\/en\/how-to-perform-a-proper-warm-up-before-running\/","title":{"rendered":"How to Perform a Proper Warm-up Before Running"},"content":{"rendered":"

Is warming up before running necessary? Absolutely, yes. Performing an adequate and good warm-up before running is always beneficial<\/strong>. <\/p>\n

In the running world, it’s easy to hear people say, “I don’t waste time warming up; I just start running, and that’s my warm-up.”<\/em> Not warming up before running is a mistake, especially when the excuse is ‘lack of time’ (10 minutes is enough for a proper general warm-up) or, even worse, ‘because it’s boring’ (it’s much more boring and sad not to be able to run due to an injury that could have been avoided, right?). <\/p>\n

\"A<\/a>
Athlete Marta Olmedo doing warm-up exercises.<\/figcaption><\/figure>\n

Warming up before running will only bring you benefits and no harm (as long as the warm-up exercises are performed correctly).<\/p>\n

A good warm-up before running always provides benefits<\/h2>\n

Runners who don’t prioritize warming up before running may not know what warming up is really for and the benefits it provides.<\/p>\n

Before starting an aerobic exercise like running, you need to prepare your body, especially the lower body: feet, ankles, knees, and hips. Warming up before running is vitally important to activate muscles, tendons, and ligaments<\/strong> and perform optimally. <\/p>\n

But also, and this is the most important thing, a proper warm-up prevents risks<\/strong> that can range from minor discomfort to serious muscle or joint injuries, including cramps, muscle contractures, muscle tears… In reality, there are numerous risks faced by any runner who ignores or disregards the importance of warming up.<\/p>\n

Running, unlike other sports, decisively involves the feet, ankles, and knees in movement\u2014parts of the lower body that are especially susceptible to injuries if subjected to demanding tension and effort from a state of rest or semi-rest without the necessary prior warm-up.<\/p>\n

Logically, the warm-up should adapt to each person’s needs and the intensity at which they are going to run; that is, if we are going to run a 5K and the idea is to start ‘strong’ from the beginning or we are going to do a series training, then a different (more intense) warm-up will be necessary than if we are going to do a progressive training where we start at a calm and less demanding pace for our muscles and joints.<\/p>\n

Benefits of Warming Up Before Running<\/h3>\n

Warming up should be part of every runner’s sports routine.<\/p>\n

We have already indicated that a good warm-up before running will always provide benefits to any runner, but let’s list the most notable benefits of a good and proper warm-up:<\/p>\n