It’s no secret that warming up is running[1] it is important if it is a race or the usual weekly run. But many runners don’t know why (or what to watch out for).
We have compiled a short list of the benefits of warm-up, tips on how to warm-up correct and switch to warm-up procedures.
Find out below how warming up running improves your performance. See the warm-up procedures at the bottom of the article!
1. Running warm-ups raise your body temperature
Dynamic warm-up exercises increase body temperature by warming up the muscles. They also boost your metabolism and speed up your muscle energy supply.
2. Warming up while running improves muscle performanceorigin [2]
As muscle temperature rises, the viscosity (or resistance) of the muscles decreases. This results in faster contraction and relaxation of the muscles, which improves your performance.
3. Running warm-ups increase heart function
Your heart also benefits from warming up. Exercise increases your heart volume and minute breathing volume (RMV), thus maximizing VO2.
4. Running warm-ups improve the load distribution in the joints
Contrary to popular belief, a new study has shown that even short-term exercises such as warming up can help build articular cartilage. The thicker layer of cartilage increases the bearing surface and distributes the load more evenly.
5. Running warm-ups help prevent injuries
Proper heating has been shown to reduce the risk of injury. It increases the flexibility of tissues and muscles and prepares your body to perform rapid and explosive movements. In addition, you are less likely to pull or tear a muscle.
As an added benefit, warming up improves your mental focus and speeds up reaction time.
Useful tips for warming up when running:
- Focus on them muscles this will do most of the work.
- The warm-up effect is short-lived, so keep warming up until the start of the race / run. Studies show that your body temperature remains elevated for only about 10 minutes after warming up and that after 45 minutes all traces of your warm-up disappear.
- It may seem counterintuitive, but if you warm up for a race, the shorter the race, the longer your warm-up should be.
- Never start with sprints or explosive movements. You need to gradually increase the intensity of your warm-up.
- Your warm-up should never cross your anaerobic threshold.
In addition, there are several factors to keep in mind when deciding how long and how hard to warm up: the distance to the race / run, the time of day, the time, your age and your physical fitness.
Most warm-up procedures last somewhere between 10 and 45 minutes (per race).
Unfortunately, there is no universal approach to heating. Try the warm-up procedures below and see if they work for you:
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