Warming up correctly is an essential part of working out. It can help improve your technique, improve your flexibility and help protect you from injury.
Your warm-up should last for at least 10 minutes and should include stretches and dynamic exercises that incorporate the muscles you’re going to work.
The following is an example of a good warm-up to complete before a run:
- Start with a light jog – 400 to 800 metres depending on your ability and the length of your run. This will get your heart pumping and circulate your blood, warming up your muscles and joints.
- Leg swings – laterally and horizontally. This will increase your hip flexibility.
- High knees – This will reinforce your midfoot landing, high cadence, and hamstring flexibility.
- Lunges – Will lengthen your hip flexors and strengthen the key muscles you will use in your run.
- B skip – Will improve your coordination and hamstring flexibility.
- Straight leg bounding – Improves power produced from your hips, glutes and hamstrings.
Completing this warm-up (or any dynamic, functional warm-up) is the best way to get yourself ready for the workout that follows and ensure you have done your best to prevent injury.
Speak to a member of the gym team for more information.
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