My biggest piece of advice for athletes: do the dang warm up! Warm ups are vital for a myriad of reasons: it primes our body by heating up our muscles and preparing our cardiovascular system, it turns on our brain and our body for the adventure ahead, and the routine of a warm up can help shake out some of the jitters before a big workout or a race.
Warm up should be done before every run. Most athletes find that they are less prone to injuries by adding in a simple warm up!
If you don’t have a warm up routine, or are looking to enhance your current routine, follow the steps below:
Start with just a couple warm up exercises. It is often easier to start a new routine if we introduce it slowly. Stick with primarily dynamic movements focused on the lower body for your warm up. Avoid static stretches and foam rolling - save that for after the run!
Once you get in the routine of a warm up, gradually add in a few more exercises over time.
Target areas that you know you typically have trouble with. If you have a “trouble spot,” such as some angry calves, add in an extra movement or two to target that area.
Quick Warm Up Routine Suggestions:
10-20 Leg swings on each leg - forward/backwards, and side-to-side
10-20 Lunges on each leg - forward, backward, and side lunges
Short walk around on toes
If extra time:
Shortened Myrtl Routine (I pick half of these to do)
If doing a speed session:
High-knees and butt-kicks
Can do a few 20-second strides to prime the legs for the workout!