Warming up before a run is like revving up your own personal engine. A good warm-up routine can lead to better performance and helps reduce the risk of injury.
Spend five to 10 minutes on these simple movements to prepare your body for your run and help prevent injury:
Active Stretching: Do stationary side lunges, walking lunges, some skipping, and heel flicks (jog on the spot, bringing your heel high as though you're trying to kick your bum).
Short Jog. This is an exercise that you can do that doesn’t take too much trouble. It’s best to jog at an easy pace for your warm up. You don’t need to jog very far; simply jogging in place for at least 5 minutes will suffice! All you need to remember is that your breathing should be at a steady pace and not labored. Your legs should also feel like the muscles are loosening and not straining. If you feel pain then you shouldn’t continue, either with the warm up or the workout after.
Jumping Jacks. Considered an advanced form of warm up exercises because it is highly beneficial, jumping jacks are one of the best ways to prepare your body for an activity. This is because it involves numerous parts of your body, such as your back, calves, shoulders and thighs--making it a total body warm up that can be done quickly and easily.
Step Touches. This is a really good warm up for sports that require a lot of running because it releases the tension in your ankles, knees, calves, and hamstrings. To do it you should stand with your feet shoulder-length apart. Step to the right with your right foot and then bring your left foot over to it. Quickly step to your left with your left foot and bring your right foot over. As you progress, you should pick up the pace. Do this for 1-3 minutes.
So before you take part in any physical activity, to make sure that you protect yourself from injury, get both your muscles and heart conditioned for the physical strain, and have the proper mindset, engage in a few warm up exercises first!
