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We often see many running enthusiasts sharing their running mileage and pace in sports circles or social media, but many people neglect the very important pre-run warm-up. Not warming up before running can lead to side stitches, insufficient lung capacity, and in severe cases, muscle strains, cramps, and other issues. It can also affect the body's metabolism rate, thereby impacting the effectiveness of the workout.
What is a warm-up?
A warm-up refers to low-intensity movements performed before exercise to contract the muscle groups that will be used during the workout. This increases local and overall body temperature and blood circulation, allowing the cardiovascular system, respiratory system, neuromuscular system, and skeletal joint system to gradually adapt to the upcoming intense exercise, thereby reducing the risk of injury.
In simple terms, a warm-up is an activity arranged before the main training content to transition the body and mind from a relatively quiet state to one that adapts to the appropriate intensity of exercise.
The importance of pre-run warm-up
1. Wake up all parts of the body involved in the exercise and increase the excitability of the neuromuscular system.
2. Produce a post-activation potentiation effect, increasing the speed and strength of muscle contractions, which is more beneficial for running.
3. By raising body temperature through the warm-up, increase the elasticity and extensibility of muscles and ligaments, reducing the likelihood of running injuries. Additionally, raising body temperature accelerates the body's energy supply.
4. Allow the respiratory system to catch up with the demands of running more quickly, and eliminate the physiological 'extreme point' faster. The 'extreme point' refers to the phenomenon of sluggish movements, muscle weakness, low spirits, and the desire to stop exercising shortly after starting to run.
What are the functions and significance of a warm-up?
From a scientific perspective, a warm-up can increase the excitability of the central nervous system and muscles, speeding up the contraction and relaxation of agonist and antagonist muscles. It can also improve muscle strength and explosiveness, increase muscle reaction speed and response time, and mobilize and enhance heart activity and respiratory functions. A warm-up also improves muscle blood flow, activates muscle fibers, reduces muscle viscosity, enhances elasticity, prevents injuries, and strengthens the body's metabolic processes.
The significance of a warm-up lies in its ability to gradually increase your heart rate and breathing, helping you to focus mentally. Besides transitioning your mind from a static to a dynamic state, it should also gradually shift blood from resting organs like the stomach and liver to the muscles in your arms, core, and legs that will be used during running. This helps your body get accustomed to the movement patterns required for the upcoming exercise, minimizing discomfort during the workout.
Pre-run warm-ups can also reduce exercise injuries
1. Adjust the state before exercise: Appropriate preparatory activities can increase the excitability of the nervous system, speeding up brain response times to adapt to the intensity of the training. This change helps better adapt to high-intensity exercise.
2. Overcome the inertia of certain organs: Generally, organs regulated by the autonomic nervous system mobilize more slowly than those regulated by the somatic nervous system. During intense exercise, there may be a significant 'extreme point' reaction (see my related articles on 'extreme points' and 'second wind'). This mainly manifests in increased cardiac output, dilation of myocardial and skeletal muscle capillaries, etc.
3. Increase body temperature
During preparatory activities, the body emits a certain amount of heat. When the temperature is relatively high, enzyme activity is higher, metabolic levels are faster, and energy replenishment is more sufficient. At the same time, reduced muscle viscosity can improve muscle flexibility and elasticity, preventing muscle strains. Additionally, it can enhance skin blood flow, aiding in heat dissipation.
Intensity of preparatory activities: Generally, the intensity of preparatory activities should be proportional to the intensity of the exercise you are about to perform. Typically, preparatory activities should use 45% VO2max, with a heart rate of 100-120 beats per minute, and last for 5-15 minutes.
Another important point to note is that you should start your normal training within fifteen minutes after completing the preparatory activities. If the interval is too long, the state formed by the preparatory activities will gradually fade.
How to do a dynamic warm-up before running?
Start with a smooth transition from a resting state to an active state before walking or running. A warm-up prepares your body to handle the increased workload and the movements required for running. The following brief exercises will slightly increase your blood flow and relax your muscles and joints.
1. Hip circles
Stand with your feet shoulder-width apart and rotate your hips as if you were hula-hooping. Rotate 8 times in one direction, then switch to the opposite direction.
2. Side bends
Stand with your feet slightly wider than shoulder-width apart and place your hands behind your head. Lean your body to the left, then to the right. Repeat 7 times.
3. Leg swings
Stand with your right side against a wall, tree, pole, or other sturdy object, and hold onto it with your right hand. Swing your left leg forward and backward, then swing it outward. Repeat 7 times, then switch to the other side.
4. Heel raises
Stand with your right side against a wall, tree, pole, or other sturdy object, and hold onto it with your right hand. Lift your left foot off the ground, then rise onto the toes of your right foot before gently lowering your right heel back to the ground. Repeat 7 times, then switch to the other side.
Summary
Not warming up before running can lead to side stitches, insufficient lung capacity, and in severe cases, muscle strains, cramps, and other issues. It can also affect the body's metabolism rate, thereby impacting the effectiveness of the workout.
Therefore, we recommend that runners perform a thorough warm-up before starting their run.This will prepare your body for exercise, prevent potential injuries, and improve your running performance.