The proper warm-up is an essential part to any training program. If you are working out on regular basis, then you should have built in an efficient warm-up routine, especially if you are runner. Here are some few guidelines that will show you how to warm-up properly and get the most out of your running session.
Warming up is important because it helps prepare the body for physical activity - it prepares the cardiovascular system for exercise by increasing the heart rate and blood flow gradually. And this can lead to better performance and help reduce the risk of injury.
The Theory behind the Warm-up
When you first get up in the morning, most of your tendons and muscles are in a tight and stiff condition. In fact, if you are running in the morning, your muscles are usually about 10% shorter than their normal length. And when you start working out, your muscles stretch, reaching up to 10% longer than the resting length.
This means you have a 20% alteration in muscle length from the moment you get out of bed until your muscles are well warmed up. According to sport injuries experts-longer muscles are much less prone to injury, and they can also exert more force with less effort. Therefore, you should get into the habit of warming up properly before any running session.
How to Warm Up Properly
The warm up should last from 5 to 10 minutes and comprise a range of movement patterns of low impact activity. A proper warm-up begins with walking or running very slowly to ease your body into the session for at least 5 minutes (about a quarter mile) then break into your comfortable running pace.
When you are sure that your muscles and tendons are ready for exercise, then you could break into your comfortable running pace. Keep in mind that your warm-up duration will also depend on the intensity of the session which follows. Hard interval session training need more intense warm-up than an easy run, when you don't have to exert as much effort.
Don't rest after warming-up
One thing to keep in mind is to avoid resting after warming up at all cost. Inactivity will cool off your body, thus effectively crushing the purpose of a warm-up. So, after increasing your body and muscles temperature - start running by picking up your comfortable pace and increasing it steadily, and avoid sitting around wasting your time and energy.
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