Warm-up: Why warm-up before training?
With a well-balanced warm-up routine, you can reduce the risk of sports injuries and get the most out of your training sessions. A warm-up routine should be an integral part of your regular training. Through a dynamic warm-up with various warm-up exercises, you will gently prepare your body for the more intense exercise. Your body will warm up to a good ‘operating temperature’, so to speak, then you can really get going.
A proper warm-up has many advantages for you and your body:
- Increase in heart rate. Your metabolism is stimulated, and blood circulation increases.
- Warmer muscles. This makes them more resilient, and you can perform better.
- Lubrication of the joints. Movement becomes smoother and easier on the joints.
- Mentally prepare yourself for the training. You become more focused on the run.
Warm-up exercises should prepare your circulation and muscles for the upcoming training session. It is important to correctly warm-up so that your muscles loosen, and your heart rate gradually increases. The warm-up exercises should not include any of your training exercises such as strengthening or speed work.
You should also make sure that your warm-up matches your training goals. For a normal 20 to 30-minute jog, about a ten-to-fifteen-minute warm-up is enough. However, if you want to run longer distances, practice fast sprints, or try new exercises, you should warm up more thoroughly beforehand. This will prepare your muscles for the harder workout and prevent injuries.