After about three or four years off from running, I've laced up my running shoes again. I'm training for a half-marathon, and this time around it’s taking my body a long time to warm up on runs. It usually takes me a little under a mile to work out all the kinks in my body; my ankle will feel funny, my knee will hurt a little, my breathing will be a little strained, and then finally I feel great and can settle into a good six mile run.
Do you have any warm up advice to make that first mile go a little better? Right now, the extent of my warm up is a quick, brisk walk and some stretches.
Thanks!
Ana
Ana-
Good for you for listening to your body; too often we ignore what our bodies are telling us. Allowing an adequate warm-up period and including a cool-down period should help make your runs go smoother.
The purpose of the warm up phase is to increase heart rate, breathing rate, circulation to muscles, lubrication the joints, and increase the temperature of soft tissue in preparation for more intense activity. The warm up period should last 15 to 20 minutes. The best warm up is one that mimics the same movement patterns as the exercise itself; therefore, walking is a great warm up for running. For the first 5 to 10 minutes, begin with walking and gradually increase your pace until you are walking briskly; for part of your first mile, alternate short running intervals with walking. Try running for 1 to 3 minutes, and then walk for 1 minute. As you near the end of the first mile, or when you feel sufficiently warmed up, move into your steady run. Increase your run pace gradually until you are running at the prescribed pace for your workout. Remember, let the run come to you. Do not force it. When your body is ready, the run will come easy.
Stretch AFTER your run, rather than before it, specifically after the cool down portion of your run. The soft tissues of the body need to be thoroughly warmed up and pliable before being stretched. Some studies have even shown that stretching before exercise actually weakens the muscle and can increase the risk of injury. While there is much controversy surrounding stretching, to date, your safest bet is to stretch when you complete your run. When stretching, simply take your muscles and joints through their range of motion and hold each stretch for about 10 seconds rather than a long time. Repeat the stretch as needed. Target the large muscles of the legs, hips, and low back.
Take the time to cool down after your runs too. The cool down phase is equally as important as the warm up period. The cool down is really the preparation for your next run. By taking a few minutes to run slowly or walk for a quarter of a mile, you allow your body to transition back to normal after vigorous exercise. An active cool down, like walking or slow jogging, allows the blood flow to be pumped up and out of your legs and re-distributed to vital organs and your heart rate to return to normal. Stretch after the cool down phase.
Another tip that may help with your aches and pains is to take an ice bath after your long weekend run. Fill the tub with cool water, enough to cover your legs and hips when you sit down, and hop in. Pour in a bag or two of ice and stay in 10 to 15 minutes. You can wear a sweatshirt to keep your upper body warm and sip a hot drink or a cup of soup to help you stay warm.
One beginner runner needs advice on how to warm up quickly for a run!
Health - Injuries
Susan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit www.trackshack.com.
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Susan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit www.trackshack.com.
