A warmup routine prepares your muscles before training runs or races. You also get into the mental state to knock out the jog. Any jogging warmup should contain dynamic movements that warm the muscles and get the body moving. The specifics of your jogging warmup develop as you find the moves that work best for you.
Benefits
Jogging is a high-impact, intense workout that jars the body and requires muscle strength and endurance. Jumping right into your full-speed jogging routine puts a large amount of stress on the body suddenly. The warmup session slowly prepares your body for the intense jogging workout you're about to begin. The muscles become warmed and loosened for a better jogging performance. You also reduce the risk of injuring your muscles or joints if you prepare the body with a warmup. Your heart rate and respiration rates also increase gradually to prepare for the more intense jogging portion of the workout.
Duration
Your jogging warmup routine should last at least five minutes. A 10-minute warmup session gives your body even more time to prepare for the jog. Pay attention to how your body feels as you perform your warmup exercises. Your leg muscles should begin to feel more flexible and loosened, particularly if they start out very tight. Time your warmups before each jog. Note how you felt during and after the jogging portion to help you determine the ideal length for the most benefit.
Walking
Walking is a simple way to prepare the body for jogging. Walking is lower in intensity and has less of an impact on the body, allowing the muscles and joints to ease into the physical activity. Walk for at least five minutes, gradually increasing your speed. If your body feels good, speed up to a light jog for another five minutes before you go into your top jogging speed.
Dynamic Movements
Running Times suggests heel walks to wake up the shin muscles while also stretching the calves. Lift your toes and balls of the feet off of the ground as you walk forward. High knee exercises are also an option for dynamic warmup exercises. Try skipping or jogging with high knees. You can also stand in one spot to perform high knees by alternating the knee that you lift. To get the entire body warm as you increase your heart rate, swing your arms in large circles as you walk or perform jumping jacks.
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