Warm-ups are a part of every intelligent runner's arsenal. Through an increase of oxygen and blood flow to your muscles from an increased heart rate, a good warm-up ensures your muscles are ready to spring into action from the very start of the race. Also, by increasing flexibility, range of motion and joint and tendon lubrication, a warm-up can play a positive role in the reduction of potential injury.
Recreational Runner's Warm-up
This routine is meant to be performed in addition to the standard 10-minute warm-up jog and is suitable for recreational runs. Start by loosening your upper body. Perform six, gentle forward arm swings. Repeat in the opposite direction. Next, loosen your legs. Place your hand on a wall, pole or buddy and gently swing the opposite leg forward and backward with the knee slightly bent as if kicking a soccer ball. Do 10 swings on each leg. Lie on your back with your arms extended at shoulder height, palms on the ground. Touch your left foot to your right hand---or as close as you can come without forcing your body into this position. Repeat on the opposite leg and do 10 repetitions. Next, place both hands on a wall in front of your chest. Lift your heels as high off the ground as possible before lightly jumping so your feet just lift off the ground. Perform 20 jumps.
Dynamic Flexibility Warm-up
Start this recreational warm-up routine with a five minute light jog. Perform 20 yards of walking lunges. Take care not to extend the knee beyond the ankle and lower the forward leg until the top of the thigh is almost parallel to the ground. Do 20 yards of high knee drills. Taking small steps while bouncing on the toes of one foot and then the other foot, lift a knee as high as you can and repeat with the opposite knee. Point your toes up the entire time. Afterwards, jog slowly over 20 yards while attempting to kick your buttocks with your heels. Land so your feet are flat on the ground. Power skip for 30 yards when finished. Take short skipping strides but attempt to bring your body as high as you can off the ground. Keep your feet parallel to the ground. Finish with an upper body drill. Stand up and swing your arms across your chest for 30 seconds. With your arms at your side, swing them for an additional 30 seconds. Slightly exaggerate your typical arm swing during a run.
Pre-Competition Warm-up
If you are running a race this warm-up, or a variation of it, is an appropriate option. Twenty minutes before the race begins, jog slowly for up to 10 minutes until you feel loose. Immediately afterwards, 10 minutes to the starting gun, do dynamic flexibility drills for two minutes. Run 100 yards, two times at your race pace next. Jog slowly back in between each run. Follow this by running 200 yards at your race pace. Stretch any tight spots afterwards. At five minutes to the beginning of the race, drink up to 12 oz. of sports drink.
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