This article explains why warming up and stretching is important for runners and outlines how to do both properly.

Why warm up before running?

By warming up before any exercise you increase blood flow to muscles and other soft tissues, an important factor in avoiding damage to ligaments, muscles and tendons, including sprains and strains-common sports injuries. Your routine should include cardiovascular exercises to increase your heart rate gradually and stretches to prepare muscles and increase flexibility.

What's involved?

Start with five to ten minutes of easy jogging. This should raise your body temperature and increase your heart rate and bring you out in a slight sweat.

Stretching

Then try stretches to prepare muscles in your arms, legs and back. Stretches can be preformed in two ways; a gentle movement, (static stretch) or a repeated movement which gradually increases in range of movement and speed (dynamic stretch).

Dynamic stretches are ideal for preparing the muscles for the movement they are about to preform eg calf raises (rising up and down onto your tip-toes) or hamstring curls (kicking heels to buttocks). In this way you are taking the muscles in a controlled manner through the entire range they will have to achieve when running. Ideally these should be performed in repetitions of 8-12.

Static stretches pre-run maybe be helpful for muscles which are generally short and over-active. These should be held for 30 seconds. See below for list of sample static stretches.

Cooling down

Cooling down helps your body return to normal and should also prevent next day muscle stiffness. This is when static stretches are most important. Return to a gentle jog and then repeat the static stretches.

How to deal with injuries

Many minor sports injuries can be self-treated and won’t interrupt your running training for long. If you have immediate swelling or are unsure about the nature of your injury you should seek medical attention.

Choosing a chartered physiotherapist

When choosing a physiotherapist make sure they have the following sets of initials after their name:
MISCP Member of the Chartered Society of Physiotherapy
This will guarantee that they are properly qualified and governed by a professional code of conduct.

Static stretches for your warm-up and cool down

Stretching should not be painful, don’t force the stretch or bounce to increase the stretch. Do not hold your breath when stretching. If any of the exercises causes pain, stop immediately and seek medical advice.

Below are some common static stretches;

Long Calf stretch

Stand with one foot forwards, knee bent. Your back knee should be straight and facing forwards. Lean forward over your bent knee without bending at the waist, keeping the back knee straight and your heel on the floor. You should feel a gentle pull in the calf of the back leg. Hold for a count of 30. Repeat to the other side.

Short Calf Stretch

Stand with one foot forwards, knee bent. Your back foot should facing forwards. Now bend the back knee without bending at the waist, keep your heel on the floor and take your weight onto the back foot. You should feel a gentle pull in the calf of the back leg, lower down. Hold for a count of 30. Repeat to the other side.

Long Hamstring stretch

Stand in front of a step or chair, and place your leg to be stretched on it. Keeping both your supporting knee and the knee of the leg to be stretched straight, lean forward from the hip, maintaining correct spinal alignment. Do not twist your hips. You should feel a gentle pull at the back of the leg. Hold for a count of 30. Repeat on the other leg.

Short Hamstring stretch

Stand as for the long hamstring stretch, except with the knee of the leg on the chair, bent. Now lean forward from the hip, maintaining correct spinal alignment. Do not twist your hips. Maintain this position and slowly straighten your knee. You should feel the stretch further down in the muscle belly. Hold for a count of 30. Repeat on the other leg.

Quadriceps and knee stretch

Stand and hold one foot behind your bringing it up towards your bottom until you feel a gentle stretch. Support your ankle with your hand or a towel as you hold the stretch. Make sure the knee of the other leg is slightly bent. Do not lean forward or allow your back to arch. Hold for a count of 30. Repeat to the other side.

Chest stretch

Stretch your arms behind you, turning your palms to face out and keeping your elbows straight. Hold for a count of 30.

Hip stretch

Sit with one leg stretched out in front of you. Cross the other leg over it. Using one arm for support turn the upper body towards the bent knee. Place the opposite hand on the outside of the bent knee and continue gently moving towards your bent knee until you feel the stretch. Hold for a count of 30. Repeat to the other side.

Arm stretch

Raise your arm, bending your elbow behind your head with your hand behind your neck. With your other hand gently pull your elbow towards the opposite side. Keep your elbow bent and behind your head. Don’t push your head forward. Hold for a count of 10. Repeat to the other side.

Adapted from: “Warm up to Exercise