Discover the importance of warming up before running with our 7-minute full body routine. Prepare for the City 2 Surf and Sydney Marathon with these effective exercises!
Hey runners! Welcome back to our Run Smart: Tips and Guides, where we're helping you get ready for Sydney's exciting running season. With major events like the City 2 Surf on August 11th and the Sydney Marathon on September 15th just around the corner, it’s crucial to start your runs on the right foot.
Today, we’re diving into the importance of warming up before running and providing you with a step-by-step guide to an effective 7-minute full-body warm-up.
And guess what? We’ve recorded a video demonstrating these exercises, so make sure to check it out!
In this Article:
The Importance of Warming Up Before Running
Warming up before a run is like prepping your car engine before a long drive. It gets your blood flowing, increases your heart rate, and preps your muscles for the workout ahead. Skipping a warm-up can lead to injuries, reduced performance, and a less enjoyable run. Warming up can improve your running efficiency and decrease the risk of injuries such as strains and sprains (The Run Experience).
Step-by-Step Guide to an Effective Warm-Up
Ready to get started? Here’s a quick and effective 7-minute warm-up routine that will prepare your body for a great run. These exercises are designed to increase your mobility, activate your muscles, and get your heart pumping.
Check out our video below where we demonstrate each of the exercises in action. It’s a great way to ensure you’re doing them correctly (but we're not very coordinated 😬, sorry 😅):
1. Cossack Squat
How to Do It
Stand with your feet wider than shoulder-width apart.
Shift your weight to your right leg, bending your right knee while keeping your left leg straight.
Lower your body as far as you can while keeping your right heel flat on the ground.
Return to the starting position and repeat on the other side.
Perform 10 reps on each side.
Benefits
Improves hip mobility.
Strengthens your legs and glutes.
2. Inchworm to Up Down Dog
How to Do It
Start in a standing position.
Bend at your waist and walk your hands forward until you reach a plank position.
Perform a push-up, then transition to an Upward-Facing Dog by arching your back and looking up.
Move into a Downward-Facing Dog by lifting your hips and pressing your heels toward the ground.
Walk your hands back to your feet and return to standing.
Repeat 5 times.
Benefits
Engages your core.
Stretches your hamstrings, calves, and shoulders.
3. Knee to Chest Reverse Lunge Complex
How to Do It
Stand tall and bring your right knee to your chest, hugging it with both hands.
Release your right leg and step it back into a reverse lunge, lowering your body until your right knee nearly touches the ground.
Push through your left heel to return to standing.
Repeat on the other side.
Perform 10 reps on each side.
Benefits
Activates your hip flexors and glutes.
Enhances balance and stability.
4. Kang Squat
How to Do It
Stand with your feet shoulder-width apart.
Bend forward at the hips, keeping your back straight, until your torso is parallel to the ground.
Lower into a squat position by bending your knees while keeping your back straight.
Return to the hip hinge position, then stand up straight.
Repeat 10 times.
Benefits
Combines the benefits of a hip hinge and a squat.
Strengthens your lower back, glutes, and hamstrings.
And there you have it—a quick and effective 7-minute warm-up routine to kickstart your run! Warming up not only prepares your body for the workout ahead but also helps you run more efficiently and reduces the risk of injury.
Stay tuned for the next blog post in our Running Guide series, where we'll dive into 10-minute post-run recovery exercises and tips. If you missed our introduction to the running season in Sydney, make sure to give it a read here!
Ready to enhance your running experience? Let us at TT Chiropractic & Remedial Massage help you with personalised care and expert advice. Book an appointment with us today and take the first step towards a healthier, pain-free running journey. Book here or call us at 0403 579 729!
Stay tuned for more tips and advice in our Run Smart: Tips and Guides, and let’s make this running season our best one yet!
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