Jogging is an aerobic exercise that improves your heart health, can help you burn calories and reduces your risk for cardiovascular disease. This slower pace of running can be gentler on your joints than a full-out run, but still takes a toll on your body. If you have not jogged in a long time, you may feel achy after your workout until your muscles are used to the conditioning. Warmup exercises before jogging are an important part of your workout.
Importance of Warming Up
Warming up before jogging loosens up your muscles, which can help you avoid injury when you jog. Muscles that are tight are more likely to become strained if you start jogging too quickly too soon. The elevation of your heart rate that occurs during a workout is important too; the essential nutrients and oxygen that your muscles need to support physical activity increases from the increase in your heart and respiratory rates.
Stretches
Make stretching exercises a regular part of your warmup routine to improve flexibility before jogging. Perform exercises that loosen your calf and thigh muscles, as well as simple range-of-motion exercises like arm, neck and ankle rotations. Stretch out your calves by standing opposite a wall. Place your hands on the wall and set your feet shoulder's width apart with one foot in front of the other. Both feet should be facing the wall. Bend your front leg slightly and push against the wall, keeping your back knee straight. To stretch your quadricep muscles, kneel on the floor and lean back so that your buttocks rest on your heels. Keep your back straight and your stomach muscles tight.
Walking
Walking is a good warmup exercise because you are using the same muscles for jogging, only at a lower impact. Performing the same activity but at a slower pace is a key point to remember during your warm up session. Your body gets used to the action, but you are not at as high a risk for injury than if you started jogging without the walking warm up because your muscles are being worked more gently.
Timing
An active warm up before jogging should take between 5 and 15 minutes to get your body warm and heart rate elevated. Stretches should be held for at least 30 seconds each, and even up to a minute if possible to increase flexibility and to reduce the risk of strains and sprains.
References
- University of Iowa Hospitals and Clinics; A Checklist Before Beginning a Jogging Routine; John Albright; 2000
- Drugs.com; Active Range of Motion Exercises
- The Stretching Institute; Warm Up Exercises and Stretches; Brad Walker; 2011.
- University of Iowa Hospitals and Clinics; Warm-Up and Cool Down; 2005
- American Council on Exercise; Kneeling TA Stretch
- American Council on Exercise; Standing Dorsi-Flexion
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