Whether you are a seasoned runner or you are just taking your first steps; a good warm-up is essential for every runner. A good warm-up not only leads to better performance, it also reduces injuries. We give you some exercises for a good warm-up below.
What does a warm-up do?
When you do a warm-up, your body adapts in several ways:
- Your heart rate and the content of your heart muscle increase, allowing your heart to pump more blood per minute. This is crucial because your muscles need extra oxygen.
- Your airways dilate because more alveoli open up. This increases blood flow to your lungs, which allows for higher oxygen uptake.
- The temperature in your muscles rises, speeding up metabolism.
- Your brain functions switch from a resting state to a state of exertion, making you mentally and physically ready for exercise.
4 warm-up exercises before you run
Below, we describe 4 exercises you can do as a warm-up before you run:
1. Hip extensor stretch
Stand up straight and bend slightly forward from your hips. Now move your right leg, with your knee bent, from front to back each time. While doing this, move your arms as if you were running. Continue the exercise with your left leg.
2. Leg flexor stretch
Stand up straight. Raise your knee to your chest (until your upper leg is parallel to the ground) and then - at the same time as stretching your lower leg - move your right arm forward and your left arm back. Bring your arms and legs to the starting position and repeat with the other leg.
3. Hip flexor warm-up
Stand upright. Move your left knee to your chest without moving your back, and at the same time swing your right arm forward. Bring your left leg and right arm back and do the same with your right leg and left arm.
4. Leg extensor stretch
Come back to a good upright position. This exercise is similar to the well-known 'heels-buttocks' exercise but standing still. Bend your knee and bring your heel towards your buttock, and again move your arms with it as if you were running. Repeat with both legs for 1 repetition.
What else can you do for the best running experience?
Besides doing a good warm-up, there are a few more things you can do for the best running experience. These include running insoles that provide adequate cushioning and stability. Using compression socks and compression shorts are also highly recommended. These provide support and reduce the risk of nasty injuries.
Need more information?
After reading this article, do you still have questions about the importance of a warm-up when running? Then don't hesitate to contact our customer service team. Our staff consists of medical specialists who can answer all your questions. They can be reached via e-mail, phone and live chat.
