The Best Warm-Up To Improve Performance

I see runners either spending a lot of time stretching before a run or doing nothing and starting to run at full speed.

Before every run, it’s recommended to spend a few minutes to warm up the body and prepare it for the run. It’s not optional and it should be part of the running routine. It takes only 10–20 min depending on the workout, but there is no reason to skip it.

A warm-up helps you raise your heart rate and core temperature, be comfortable with your breathing and makes your muscles and joints more flexible for the run. We are mostly living a sedentary life and when we decide to go for a run, our body is not ready. We need to slowly help it to transition. Running without warm-up would increase the level of stress on the heart and lungs.

You can combine some exercises (e.g. lunges, high knees, jumps, squats…) with a light jog. The types of exercises can vary as long as they activate your aerobic system. The length of warm-up depends on the run (longer for short races, and shorter for long races).

                                                                        Photo by Gabin Vallet on Unsplash

I believe it’s fundamental for all the hard workouts, although I wouldn’t neglect warming up for easy runs as well. I think the only exception is the marathon. In fact you can use the first miles as warm-up.

The dynamic warm-up is the most recommended and beneficial. It involves active moments where muscles, ligaments and tendons are in full range of motion. It not only activates the aerobic system, but it improves performance and helps run faster in the race.

On the other hand, static stretching is when you strengthen a muscle, hold the pose for a few seconds and then release it. Until a few years ago, a static stretching was the usual way to warm up before a run. Today it has been proved that static warm up is not beneficial. According to the National Strength and Conditioning Association, static stretching potentially increases the risk of injury and has detrimental effects on subsequent performance. Static stretching can be done at the end of the workout.

You can find so many exercises and feel a little bit overwhelmed. When you choose them, think about what it can be useful for your workout and your body, pay more attention to the weakest parts of your body, and always listen to it. We are our best doctors.

I created my own routine that I do every morning or every time I go for a run. I spend extra time on my ankle and hip, since they are the weakest parts of my body due to past injuries.

I started this routine religiously after my ankle injury and I see the benefits in my run and in my body (I feel stronger and run faster). After my ankle injury, I got more and more passionate about strength training and stretching, and spent a lot of time researching, studying and testing. Based on my personal experience, I believe the dynamic warm-up before a run is fundamental for a healthy workout.

Please keep in mind this information is intended solely for educational purposes and cannot substitute any professional medical advice.