The importance of warm-ups before your run and how to do them

Warming up helps you gain efficiency for your run, as it prepares yourself for the full body workout you are about to do as such:

 

- "Switches on” your body’s muscular, circulatory and nervous system functions

- Helps you to focus and mentally prepare yourself so that you can exercise in the best condition

 

Pro-tip 1: Plan your upcoming session such as your run time, recovery and management of your effort during your warm-up!

Pro-tip 2: Start slow and gradually increase the intensity of your warm-up as soon as you feel ready

1. Take your time and do not rush this pre-exercise session. There is a risk of muscle and tendon damage if you start too strong. Remember that you have to be physically and mentally ready to start the warm up exercises.~~~~2. In cold weather, choose a gentle pace and gradually get faster as your body needs to get to the right temperature.~~~~3. Do not remain stationary for too long between your warm up exercise and run, and try to keep warm. Waiting too long between your jogging and stretching could reduce the effectiveness of your warm up efforts.~~~~4. Stay hydrated along your journey. As you are losing a lot of water, it is important to compensate for these losses by drinking regularly. Prioritise regular hydration rather than drinking a lot at a specific time.~ 

~5. Do not try to break your own record during this time, warm up has to be seen as a way to be prepared for your main run.