How to Warm Up for a Run

Warming up before a run is like revving up your own personal engine. A good warm-up routine can lead to better performance and helps reduce the risk of injury.

Difficulty: Moderately Easy

Instructions

1. Do one or two easy stretches. A good starting stretch is to slowly bend down and extend your arms toward your toes as you keep your feet together and your knees straight.

2. Hold this stretch for 15 to 30 seconds.

3. Do light aerobic exercise. Walking briskly, jogging slowly, cycling on a stationary bike or participating in easy calisthenics will loosen up your muscles and warm you up for your run.

4. Maintain the aerobic exercise for 5 to 10 minutes. For example, walk a few blocks in the neighborhood or one to two laps on the track. Try not to rush the warm-up exercise.

5. Stretch fully after the aerobic exercise. Your body should be warm and stretching should be much easier.

6. Stretch for 10 to 15 minutes. Do static stretches that are slow and gradual. Try not to quickly jerk any muscles, and avoid bouncing in your stretch.

7. Stretch your shoulders, neck, calf muscles, quadriceps, hamstrings and groin area. Hold each stretch for 15 to 30 seconds.

8. Begin the run. Try not to race out of the gate, but instead jog slowly and gradually build up your speed.

9. Cool down. Cooling the muscles down is as important as warming up. Walk for 5 to 10 minutes to keep the blood flowing throughout the body. Perform some additional static stretches to avoid muscle cramps and soreness.

Tips & Warnings

• See a personal trainer for more details about which stretches are right for your exercise level.
• Stretching daily will make your muscles more relaxed and limber.
• Whether you stretch before or after a run, or just later in the day, stretching increases not only your flexibility but also your endurance.
• Avoid eating just before the run. Your body needs time to digest food and beverages.
• Many other stretches may help your performance. Ballistic stretches (more rapid stretches that include bouncing), for example, may be helpful for more experienced runners.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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on 7/2/2006 Stretching before and after a race or competition calms me down. When you stretch, try to push yourself a little every time. Within several weeks, you will be more flexible and less prone to injury. Do not push yourself too hard, because you could tear a muscle. If stretching makes you sore, take a day or two off.

on 11/22/2005 When you are getting ready for a race, you have so much stuff on your mind. You'll probably be so nervous that you start to stress and when you get up to the starting line, you'll be shaking and feel pressured. When this happens you need to find a quiet and comfortable place to lay down and relax, clear your mind, and think about the race. Think about the people around you and think of the track and the athlete's warming-up. Picture yourself warming up on the grass then hear the announcer call you up to run. Picture yourself in the lead, crossing the finish line, everybody coming up to you and congratulating you, going up to get your award, and everybody cheering. But, no matter what happens, keep telling yourself that you are going to run your best race! Regardless of what happens, you tried your best and people will be proud of you for that.