Warming up before a run: how to prepare yourself for a workout?

The pre-run warm-up prepares your body for the load in a complex way: your metabolism, circulatory and respiratory organs work faster, the elasticity of muscles and ligaments increases, the blood receives the necessary hormones.

Organs and systems of the body are inert and do not immediately begin to act at the functional level needed for training or competition, which can lead to injuries. After warming up the body reacts better to physical strain, the risk of injury is reduced.

We recommend doing a running warm-up after 10 minutes of light jogging, when you are already a little "warmed up". In other words: start running, warm up after a few minutes, and then continue your workout. Here are the basic exercises for warming up before a run.

Neck exercises

Head Rotation

Feet shoulder-width apart, press your chin to your neck. Make smooth head movements from the right shoulder to the left shoulder and back. Your head should not be tilted back.

Repeat: 3-5 times.

Head turns to the right and to the left

Turn your head as far to the right as possible. After a couple of seconds return to the starting position. Repeat on the other side. Keep the chin on the same level all the time.

Repeat: 2-3 times to each side.

Head tilts up and down

Tilt your head down as much as possible and press your chin to your chest - so that the muscles in the back of your neck stretch. Hold this position for a few seconds. Then pull your chin up without tilting your head back.

Repeat: 2-3 times.

Circular shoulder movements

Slowly pull your shoulders back, first up toward your ears, then gradually down. Do the same in the opposite direction.

Repeat: 5 rotations to each side 2-3 times.

Circular forearms movements

The exercise is performed with arms bent at the elbows. Extend your arms out to your sides and then make circular movements with your forearms.

Repeat: 10 times.

Circular/waving arm motions

You can do these movements with one hand, two at the same time, or alternately. The amplitude should be maximum and the tempo should be smooth.

Repeat: 10 times.

Body tilts to the right and left

Feet shoulder width apart. Left arm at waist, right arm outstretched upward. Bend to the left, then change hands and bend to the right. You can extend both arms upward, locking them together, and do exactly the same bends.

Repeat: 10 times.

Circular body rotations, pelvic rotations

Feet shoulder width apart. Bend to the right, and, like a clockwork hand, continue a smooth rotation of the body in a circle. Pelvis and legs are stationary at this time.

From this position, you can do circular pelvic movements, a useful exercise to loosen up the area around the sacrum. Slowly make circular pelvic movements to the right side, with maximum amplitude, keeping your head in place, keeping your posture. Then do the same to the other side.

Repeat: 10 body rotations, 10 pelvic rotations.

Springing forward bends

Feet shoulder-width apart. Bend over, touching your toes with your hands. Do a couple of smooth bends - from the right foot to the left foot and vice versa. Make sure your back is straight and your lunges are not abrupt.

Attention: if you have problems with your back, we do not recommend doing this exercise.

Repeat: 10 times.

Knee lift

This exercise is good for warming up and warming up the hip joint. Perform 5 circular movements to one side, then to the other. Repeat for the other leg.

Lunges with rolls

Place your feet wide apart. Shift your body weight to your right leg while bending at the knee. Then roll over to the left leg, then sit in a deep lunge.
From this position bend forward, then to the straight leg, staying in each position for 5 seconds and making 5 springy downward movements. Feel the muscles (the back of your legs and your withdrawal muscles) stretch. Do the same for the other leg.

Repeat: 2-3 times for each leg.

Exercises for the feet

These exercises will prepare the ankle joints for strain. Make circular movements with your foot to each side 5 to 10 times. Then, lift 10 times from heel to toe, jumping on the spot, back and forth, and sideways.

General running preparation

The general warm-up just before the start of the run consists of three exercises: running on the spot with a hip lift, shin splash and Jumping Jackie. Performed to activate the cardiovascular system, increase oxygen consumption, and ventilate the lungs. Do each exercise for 30 seconds without resting. Do 3 to 4 sets of exercises, with a maximum of 30 seconds of rest between each set.

Of course, these are not all the exercises, but only the basic ones that you can start with, gradually increasing your arsenal. Run at your own pleasure and be healthy!