Carter Lowe Creator, entrepreneur, and self-care advocate
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How to properly warm up before running

Many people neglect to warm up before a run, and for good reason. To avoid injuries that will take time to recover from, it is better to warm up your muscles before jogging.

When you start your run, be sure to take a few minutes to warm up to avoid injuries, strains, and sprains that can take you a lot of precious time to recover from. Even in physical education classes, we were taught that it is necessary to warm up before playing sports, but often adults neglect this rule. Someone before a winter run does not want to stand in the cold for a long time, someone is afraid to look ridiculous in the eyes of others, and some are so eager to fight that they do not want to waste time on a procedure that, in their opinion, is useless. My advice: endure the cold, overcome complexes, turn off emotions for a while and stretch your muscles properly.

Warm up from top to bottom: neck, arms, back. Pay special attention to the muscles below the waist. Stretch your thighs, stretch your knees and ankles - from personal experience I can say that these parts of the body most often suffer from a lack of proper warm-up.

What specifically needs to be done? Make circular movements with your head, swing your arms. To stretch your back, tilt your body forward, backward and sideways.

To warm up the lower parts of the body, spread your legs wide and try to touch your forehead to your knees without bending them; in the same position, stretch your forehead to the ground. You can also put one leg forward, bend it at the knee and, without taking your hind leg off the ground, sit down several times.

To avoid hurting your knees, do a few full squats. Also put your feet together and make circular motions with your knees. In general, the knees are a very sensitive place for any runner, especially if you regularly run on asphalt. So be careful with them.

Pay special attention to the ankles, especially if the surface on which you are going to run has irregularities in the form of holes, roots, branches. If you stumble badly, there is a high chance that you will injure yourself, regardless of whether you did the warm-up or not. But in any case, after a warm-up, the ligaments can work correctly and not suffer. Stand on your toes and lower yourself back, do this exercise several times. Put one foot on the toe and make circular motions with the ankle.

You probably know all the listed warm-up exercises. Now that you have refreshed your memory, the main thing is not to neglect them. Even a small injury (and here I also rely on my experience) can cause so much trouble and frustration that then you will definitely warm up before each workout. But why bring it to this when you can immediately start doing everything right?

Source: Ruslan Grudtsinov, RG