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Sometimes you just want to get a running workout done and therefore feel tempted to skip the warm-up and get right into it. Similarly, it can be hard to motivate a cool-down when time is tight and you’re done with your intervals. But stop right there! Warming up and cooling down both play crucial roles in your running and shouldn’t be dismissed – whether a beginner runner or a more seasoned one. Let’s dive into a few common questions on the topic:
1. Do I need to warm up before running?
A big, resounding YES! Warming up primes your cardiovascular system and increases blood flow to your muscles, preparing them for the workout ahead. If you skip the warm-up and jump straight into some high-intensity running, you might end up with an unwelcome injury. Trust us, we’ve seen it happen first-hand.
2. Should I cool down after running?
Yes, cooling down is also important, particularly after a high-intensity run. Doing so helps to gradually bring your heart rate down and aids in the recovery process. However, if you’re just going for an easy run, there’s no need for a separate cool-down.
3. What’s the best way to warm up and cool down?
Typically, 10-15 minutes of easy-paced running does the trick. We like to keep it simple and always start with 2 km at an easy pace and end with the same.
4. What about stretching?
Ah, the never-ending stretching debate. To stretch or not to stretch – that is the question. The answer? It depends on the type of stretching. Static stretching (pulling a muscle to its limit and holding it) should almost always be avoided before running. However, dynamic stretches (involving movement) like hip rotations and leg kicks are excellent warm-up exercises. We often combine dynamic stretching with light jogging to create an ideal warm-up routine for track workouts.
5. Are warm-up and cool-down routines necessary for every type of run (e.g. easy runs, hill repeats, speed workouts)?
For easy runs where you’re not pushing your heart rate up, there’s no need for a separate warm-up or cool-down. Just make sure you ease into the run and avoid starting out too fast. For more intense runs, such as intervals, hill repeats, and tempo workouts, be sure to do a proper warm up and cool down.
6. What about warm-up exercises like skipping?
Running drills such as skipping, high knees and butt kicks are classics that you see many runners at the track doing, and they are indeed great ways to really warm the body up and prepare you for a hard workout – but they should never be done cold. Always do at least 10 minutes of easy pace running, light jogging or brisk walking before starting any such exercises.
7. Can I combine my warm-up and cool-down routines with other forms of exercise, such as yoga or cycling?
Definitely. Yoga and cycling are both fantastic ways to warm up and cool down. But if you’re doing a running workout that day, give your body a chance to adjust to running before going all out – in other words, don’t just hop off your bike and go straight to your first interval. If you’re going to do a full yoga routine or a longer cycling session, it’s better to plan for that post run, rather than before.
8. How do I know if I’ve warmed up adequately?
When you’re fully warmed up, your muscles should feel looser and more flexible, and your heart rate and body temperature should have gradually increased. Most of the time, you don’t need to worry about this though – as long as you’ve done your 15 minutes of easy running to start, you should be good to go. If you’re planning an especially hard workout and want to be certain, incorporate some dynamic stretching after your running warm-up.
Remember, the key is to start slow and ease into your runs, giving your muscles and cardiovascular system time to adjust. Always start with at least 10 minutes of easy-paced running and then throw in some dynamic stretching if you really want to make sure you’re prepared. So, next time you hit the trails or the track, take a few extra minutes to warm up and cool down – your body will thank you! Happy running!
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