In Motion Physical Therapy shared an important post on the clinic’s official website about the importance of warm-up exercises before running in the fall. The post offers professional advice on warm-up exercises and how they are particularly beneficial when running in the upcoming colder season.
The Council highlights four critical factors that must be included in a run warm-up exercise to make it more effective. A brief overview of these factors is as follows:
1. Start warming up with a brisk walk or jog before stretching: A brisk walk or light jog before fast and exaggerated movements ensures that the muscles and joints are sufficiently relaxed to perform the challenging movements that follow. This walk or jog can take five to ten minutes, depending on the length and terrain of the trail.
2. Dynamic stretching before running: Dynamic stretching for at least five minutes before hitting the run ensures your muscles and joints are already reaching their full range and capacity smoothly. The dynamic stretch warm-up exercises include functional movements of multiple body joints and powerful movements like hopping and skipping as they engage all the muscles of the body. Some other options recommended by therapists include leg swings, high knees, butt kicks, walking lunges, bodyweight squats, and foam rolls.
What shouldn’t be included in a dynamic stretching routine are stretches that require holding poses for some time, as these dampen the energy of fast-twitch muscle fibers.
3. Static stretching after the run: After a good running session, it’s time for static stretches. These are beneficial for muscle flexibility. For static stretches, the stretch and hold pose routines work best. Each stretch should be held for at least 30 seconds for best results. Some of the most recommended post-run static stretches are lunges, calf stretches, hamstrings, and…
