Running skills

In the first of a new series, we take our running back to basics, and have a look at what constitutes a good warm-up and cooldown, to make sure we remain injury proof and recover well

Words: Anna Harding

We’ve heard your guilty giggle… you know you should warm up and cool down but You. Never. Do. Let’s do a system reset right now and start treating your body better

Runners warm up by getting their kit on, lacing up their trainers, setting their watch and heading out the door, right? Seriously though, how often do we actually warm up before going for a run? For most of us, the answer is probably ‘rarely’ or ‘never’ and sometimes it’s because we’re not sure what we’re supposed to be doing.

This month in Running Skills, we’re going back to basics and taking a look at why you should bookend your runs with a warm-up and cooldown. We’ll also give you some simple tips on how you can incorporate good long-term habits into your running routine and ultimately improve your running performance as a result.

A warm-up jog is great for raising your heart rate and body temperature, as well improving muscle elasticity before the big push

Why should you warm up?

There are so many benefits to warming up before you run. Think of your muscles like a piece of Blu Tack; when you first get it out of the packet, if you pull it, it snaps, but when you roll it in your hands and warm it up a bit, it becomes more stretchy and flexible. A warm-up will get your body moving and your muscles feeling more like that warmed-up bit of Tack. Another good reason to warm up is that, by starting off slowly, you’re more likely to ease into a pace that feels comfortable instead of starting out too quickly and then being unable to sustain it.

• It helps increase body and muscle temperature. Your heart rate will increase slightly, therefore increasing blood flow to the muscles. Your internal core temperature will also rise a bit. That slight raise of core temperature means that more oxygen is able to get to your muscles, because it is more easily released by the haemoglobin molecules that carry it. Your muscles work harder while exercising which means they need more oxygen-rich blood to perform.

• It helps you mentally prepare. A warm-up is a great opportunity to get your head in the game. Whether it’s an easy run, a tough session or even a race, giving yourself a bit of time at the start to really focus on what is coming next can help with the mental preparation side of things. Use your warm-up time to think about what you are about to do and what you want to get out of the run. Some examples might be running non-stop for a certain amount of time, focussing on your form during your run, or hitting a certain pace. If you’ve ever felt like giving up on a run part way through, making a plan for the run you’re about to do could make you more likely to stick with it. Get both your mind and your body ready to run.