Think of your last run. Did you do anything before starting to prepare your body for running?
If your answer is no, I’d encourage you to consider changing that answer for your next run.
Last week, I mentioned the importance of starting your runs slowly in order to let your body warm up. However, a proper warmup starts even before we start running.
If you do something simple to both activate your primary running muscles and to move your joints through a more broad range of motion than they do for most of the day, your runs will go much better.
There are plenty of ideas for 10-15 minute pre-run warmup routines out there but I get it: you don’t want to give up 10-15 minutes of running time. Neither do I. That’s why I say something is better than nothing and I cut it down to a 2-3 minute routine for myself. While the 10-15 minute routine might be better, a 2-3 minute routine done before every run is better than a 10-15 minute routine that we don’t get done.
What does this 2-3 minute routine consist of? Well, we’re trying to do three things.
First, some basic movement. This can be as simple as walking around a bit. Just get your body moving.
Second, something to get the main running muscles firing. I find that as few as 10 walking lunges can be great for this, engaging the key muscle groups and taking very little time.
Third, something to move the joints through a good range of motion. If you’re looking for something quick, some leg swings can get your hips loosened up well and these are the biggest problem areas for most runners, especially those of us with desk jobs.
Note: The specifics of what you do doesn’t matter, what matters is that you accomplish these goals. Walking lunges could be replaced by body weight squats or standing lunges if they work better for you. Leg swings could be replaced by some other mobility routine. What matters is that you find what works for you and do it consistently.
I get it. We’re all in a crunch for time. I personally wouldn’t do a pre-run routine before every run if I was told it had to be 10-15 minutes every run. However, could you give yourself 2-3 minutes before every run in order to prepare your body and be more ready for the run?