Running: Frequently Asked Questions about Warm up Exercises

Most often, people neglect the importance of warming up before running. Warming up and stretching is a vital part in every person's running regimen. It should be done appropriately to achieve its maximum benefits. If you want to know more, then here are the answers to runner's frequently asked questions about warming up:

1. What is a warm up exercise?

Warming up is the preparatory phase in every running session or any strenuous physical activity. It usually consists of mild forms of physical exercises that increase in intensity to prepare the body from demanding activities ahead. It involves activities that increase the heart rate, joint mobility activities, stretching and other sport-related activities.

2. What are the two types of warming up?

Ballistic stretches, also called dynamic stretch and static stretches are the two types of warming up. Ballistic stretching involves bouncing or jerking activities. It involves light increase in a joint's range of motion to make it more flexible and agile. Static stretching, on the other hand, flexes the muscles to loosen it up. However, some precautions should be made when performing this because researchers believe that injury is more prone when static warm up is done in a cold muscle.

3. What is difference between warming up and stretching?

Warming up usually consists of stretching exercises. However, stretching activities should be done on the later part of warm up exercises. At first, runners can do little walking for a few minutes before starting to a jog. This is considered as the first part of warm up exercises. Then, runners can proceed to stretching exercises where they stretch their muscles for a few minutes and not for too long when they already feel pain. Some people consider the static stretches, which is a particular type of warming up, as part of the stretching exercises.

4. What are the benefits of warming up before running?

Warming up can prevent runners from experiencing body aches and fatigue after thorough running exercises. It helps increase blood flow to deliver sufficient oxygen in the muscles and other parts of the body. Not only that, it reduces friction between joints, which allows better joint mobility. It improves a runner's overall performance. Also, it helps a person get ready physically and mentally for a rigorous activity ahead.

5. What are some examples of warm up exercises?

Brisk walking, slow jogging and cycling on a stationary bike are considered warm up exercises. For some, swimming and yoga are part of this regimen. Shrugging the shoulders, gentle swinging of the hands, twisting the hips around, and circling the wrists are also included. Others include stretching the legs, bending down the waist while reaching the toes and pushing on a wall or stationary object.