In this post I will give you a few different ideas for a warm-up that isn’t time-consuming, has variety and a warm-up you can enjoy. You shouldn’t have to spend 20+ minutes on a warm-up; instead specific, targeted activities can get you prepared for your run mentally and physically.
What should I do before a warm-up?
Before you even get close to doing a warm-up, try to make sure you have everything ready for your run. This way, when you have finished your warm-up you are ready to go. If you spend time looking for headphones or making sure your water bottle is full; all the work you have put in to getting your body ready for the activity is lost. The warm-up is the preparation before the activity. Think of the time before the warm-up as your pre-preparation to success.
What is a warm-up?
A warm-up is a pre-activity routine that you will perform to get you physically and mentally prepared for the activity ahead. How you do a warm-up is personally up to you. By just doing something you are helping yourself out. Even if you don’t want to spend 15-20 minutes on a warm-up, you should try to do low load repetitions of the activity you plan to do. For example, if you are going to go for a run, start off with a brisk walk or a light jog.
What should I include in a warm-up?
The warm-up should include anything that you feel with mentally and physically prepare you for the activity. A warm-up is all personal preference at the end of the day. However, you should look to set yourself a pre-activity checklist, so you can determine how prepared you are.
Areas to include in the warm up:
- Brisk Walk or Jog
- Dynamic Stretching
- Functional Movements that include change of direction
Goals of a warm-up:
- Increase Heart Rate
- Increase Muscle Temperature
- Increase Blood Flow to the Muscles
Warm-up routine for a runner
The video below will give you an idea on a few different exercises to help you nail down your warm-up routine without spending ages on it.
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