Do I need to warm up before I run?
Yes, runners should warmup before beginning an exercise routine. Although jumping right into the exercise is tempting, it’s important to reserve a few minutes for a pre-run warmup. Warming up before an exercise is crucial as it helps to prevent injuries, boost performance, increases heart rate gradually instead of jumping right into the intense exercise, and decrease the risk of injury by improving the muscle flexibility.
5 warm-up exercises
Quadriceps Stretch
By holding the knee near to our buttocks until you feel the stretching sensation over the thigh, hold the position for 10seconds and repeat for 6 times.
Jogging on the spot
Small jog for 30 seconds, 2 repetitions on the same spot by bringing the knee high to hip level.
Lunges
Step one foot in front of you. Bend your front knee to stack over the ankle and bend the back knee to stack under your hip. Repeat 10 times and switch sides later.
Calf Raises
Standing with feet slightly apart, push your heel up as far as you can and hold for 10 seconds 10 repetition, then lower them slowly until your heels touch the ground.
Jumping Jacks
Starting with arm by your side and toes pointed forward. Next, bend your knee and jump your feet out to your body side while swinging your arms to side and repeat for 30 repetitions for 2 sets.
Prepared by:
Yap En Qian
Your Physio Cheras