The running season is finally in full swing! Now some of you will rightly argue that the running season never has to end in theory, but the fact is that more and more people are putting on their running shoes in spring, for example as part of the Early Birds Movement. So just start running? Not quite. Warming up properly is the be-all and end-all of running and can save you from complicated injuries. Here you can find out what you need to pay attention to before your first run of the year so that you can really get going.
Why is it so important to warm up?
Naturally, the first question you will ask yourself is why this is important at all. The main reason for this is that your body first has to get used to the exercise. Especially if you have been rather inactive during the day, your body cannot simply flip the switch, but has to be slowly introduced to exercise. This stimulates your circulation, increases blood flow and also strengthens your muscles, which is a key factor in preventing injuries. It doesn't matter how fast you usually run, the right warm-up exercises should always be part of your personal routine.
There are various typical injuries that occur if you do not warm up or warm up incorrectly. The most common injury in this context is probably a pulled muscle in the calf or thigh. This is usually caused by cold and less elastic muscles, which are more prone to tearing. Achilles tendinitis is not uncommon when there is a particularly rapid change from rest to activity. These can become chronic if treated incorrectly and therefore carry the risk of a longer injury break. Coordination is also poorer without warming up and can lead to missteps.
The best warm-up exercises before running
To counteract the risks of an unheated body, we have summarized a few very simple suggestions for your warm-up training. If you were already moving beforehand (e.g. by going for a walk) and are aiming for a more relaxed run, it is usually sufficient to simply start with faster walking and then gradually approach your desired speed. The situation is different if you were inactive beforehand (e.g. in the office) and are planning a slightly faster run.
To activate your body, it is worth doing lunges, for example, with five to seven repetitions per side being sufficient. In addition, one of the most common activation exercises for runners is the so-called “knee lift”. This involves alternately trying to dynamically pull your knees over your hips and move forward a few meters. You can repeat this exercise 1-2 times. Another popular exercise is the incline run, where you start jogging slowly and finish with a sprint. Here too, however, you should be careful not to use up your energy right at the start. Basically, many other warm-up exercises also depend on what your body needs at the time. For example, trunk bends or shoulder circles can also help to activate and loosen up your body.
A few minutes that can make all the difference
One thing is clear: warming up is not always fun, especially if you are ambitious and just want to get going. However, in the worst-case scenario, these few minutes can decide whether you are fully fit again next time or whether you suffer from one or two aches and pains. Treat yourself and your body to these few minutes and you can reward yourself all the more with a run afterwards. You'll certainly look coolest with one of our stylish sports glasses. Have fun and keep on running!
Credits: Elias Neier