Warm-up before running and training - how to do it? Instructions and practical tips.
How can you improve the quality, flow and post-workout effects of your training while reducing the risk of injury or a strain that could put you out of action for a long time? The answer is a well-planned and properly performed warm-up. No matter what sport you do on a daily basis - whether as a hobby, at a semi-professional level or fully professionally. A warm-up should come before every activity you do as part of your regular training and competitions. Want to learn more? Read on.
How should you plan and properly perform a warm-up before physical activity? Find out what it should look like and why it is worth remembering.
What is a warm-up?
A warm-up is a set of exercises designed to prepare you for more intense physical effort and to reduce the risk of injury or strain. It is characterised by relatively low intensity and a light load. It makes muscles and ligaments more flexible, improves blood pressure, raises body temperature and oxygenates the body.
Its exact structure and duration should be tailored to the sport you do, your level of fitness and your sporting plans.
Why is it worth warming up?
Are you wondering why you should spend your valuable time on this kind of activity? There are at least a few important reasons.
One of the most important is, naturally, your health. A properly performed warm-up prepares your body for greater effort (including your muscles, joints, etc.), and as a result significantly reduces the likelihood of overloads that may end in painful and long-lasting injuries.
In addition, it actively supports the cardiovascular and respiratory systems, which in turn improves endurance and the overall quality of the workout itself. A warm-up also has a valuable impact on the body's metabolism, improves blood pressure and blood flow, and even supports the hormonal system.
What can happen if you forget about warming up or do it incorrectly?
In that case, the mildest consequence may be poorer workout quality (effectiveness) or a weaker competition performance. However, the possible risks do not end there.
If you underestimate or completely skip this very important part of sports preparation, during the actual training session or competition you may suffer a minor injury, and in extreme cases, sustain a serious injury.
The consequences of not doing a proper warm-up are easy to see, for example, when running. It is very easy to get a cramp, and even to strain muscles or damage joints (the ankles and knees are especially vulnerable). In addition, the risk of muscle soreness also increases significantly. This kind of preparation helps the body get ready for increased effort. If it is missing, it may result in, for example, shortness of breath.
How to properly do a warm-up before training?
Let's start with the fact that not every warm-up is the same. Its structure, duration and intensity should depend above all on the activity you are preparing for. You need to warm up your body and muscles very differently if you plan to run, differently again for a weight training session at the gym, and in a completely different way if you are going to, for example, play football.
There are a number of universal exercises that can be used practically regardless of the sport. These include various kinds of rotations and swings, jumps, and cardio training (cycling, running, walking). However, if you want the best possible results, the warm-up should be tailored to the specific activity.
Sample warm-up exercises
Below you will find a few examples of warm-ups for beginners as well as more advanced sports enthusiasts.
- Warm-up before running - exercises
Its main task is to prepare your muscles, joints, heart and lungs. Sample exercises you can do as part of a warm-up before a running workout include short cardio (a few minutes of running or jogging), followed by rotations of the shoulders, knees and ankles. You can also add skipping drills, jumps and jumping jacks. Once you feel your body is ready, you can move on to your actual running workout. Afterwards, of course, remember stretching and foam rolling!
- Warm-up before the gym - exercises
Its course depends on which muscle group you plan to train during your session. To prepare your body for effort, start with short cardio (running, cycling, cross trainer, treadmill, etc.). Once you feel your body has shifted into a higher gear, warm up your joints by doing different rotations of your wrists, elbows, knees and even ankles. Then move on to strength exercises, starting with relatively light weights. Focus mainly on the areas you plan to train that day, doing exercises for your shoulders, back, abs, chest, triceps, biceps and even legs.
- Warm-up before a home workout - exercises
This type of preparation can look exactly like the options described above. After all, it depends not on the place (“where?”), but on “what” you are planning to do.
We know that with this kind of activity you usually have limited space. That is why you can do a warm-up in one spot (using, for example, jumps or a skipping rope). Accessories, which we will discuss in a moment, will also be helpful.
- Warm-up before cycling - exercises
In the case of cycling, you will of course do most of your preparation… on the bike! To begin with, start calmly with a few minutes of easy riding. After that, gently increase the load and continue for another few minutes. Then, before you start the actual workout, stop for a moment to stretch. After this sequence, you can get back on the bike and set off at full speed :)!
What should a warm-up before competition look like?
If, apart from recreational training, you also take part in different sports competitions with other athletes, you need to know that in this case the warm-up should be slightly different. To explain it better, let us use the example of obstacle course races.
Taking part in this kind of competition is very different from a “regular” training session. It often means that for the next several or even dozens of minutes, your body will be subjected to truly extreme effort.
Of course, classic preparation of the muscles and joints is essential. However, intensity plays a key role. Many athletes, usually several or a dozen minutes before their start, do an intense warm-up (and by intense, we mean very, very intense). It imitates what awaits them during the competition itself. They usually reach a very high heart rate (zone 5) and bring their muscles to fatigue. Then they give themselves up to several minutes of rest (sometimes eating before running), and then head to the start line.
This approach helps them adapt to race conditions much faster and, as a result, feel less fatigue.
Warm-up duration - how long should it take?
A standard warm-up should last from 10 to 20 minutes. This is the optimal amount of time to activate all the necessary parts of the body and, as a result, prepare both your body and mind for further intense work.
Naturally, this preparation can also be longer (for example, if it takes place just before a competition start). However, it certainly should not take less than the 10 minutes mentioned above.
Accessories and equipment that are useful during a warm-up. What should you choose?
As you have probably already noticed, the course of a warm-up depends mainly on the activity it is meant to prepare you for. Does that mean you need to invest hundreds in equipment? Not exactly.
You should know that there are plenty of universal solutions that will let you prepare freely, practically regardless of the sport you do. These include, among others:
- A skipping rope, which helps you take care of cardio.
- Resistance bands, which help you warm up your muscles and joints.
- Dumbbells or kettles, which prepare you for intense training, including weight training.
It is also worth remembering aspects such as clothing and footwear, which should be matched to the sport, the conditions and, above all, your preferences.
Do you need clothing that will work well both during a warm-up and during your actual running workout?
Great, because in the SMMASH store you will find a wide range of sportswear that you can match to practically any activity. We offer high-quality clothing for running, Crossfit, OCR, gym training and, of course, martial arts. The range includes hundreds of different designs and colours for women and men. If you value individuality, you can use the X-CREATOR configurator, which will let you create a fully personalised outfit.
