Running Training

A 5 Minute Warm Up To Improve Running Performance

By February 4, 2019 April 2nd, 2019 No Comments
improving running performance

Protima Tiwary takes you through a simple warm-up routine before you start running.

Getting out of bed early in the morning for a run seems like a huge task in itself, and adding a 20-minute warm-up routine before your run makes you want to crawl right back in. Yes, we understand how that feels, and while we know it is tempting to miss out on a warm-up, it can prove to be harmful, even dangerous in the long run. Warm-ups and stretches reduce the chances of injury and also improve performance during the run. They also help combat muscle soreness.

Here’s the good news- you don’t need to spend 20 minutes for a warm-up routine. We are here to show you a warm-up that will take you only 5 minutes and absolutely no equipment. Get out your pen and paper and take notes!

Jumping Jacks

This will help you warm up and get your heart pumping. Do 40 jumping jacks to kickstart your warm-up routine. If you want, you can also time yourself and see how many can you do in a minute.

  1. Stand with your feet wide apart.
  2. Open up your arms and have them extended to your sides
  3. Jump up and bring your feet together. Your arms move together in a “clap” over your head
  4. When you touch the group again, your arms and legs are in the extended position.

High Knees and butt kicks

This movement mimics those in running and will help open up the abdominal, leg and hip muscles. Do 25 each of these.

  1. Stand with your feet shoulder-width apart, with arms at your sides.
  2. Now start running in place, but with your knees reaching up to your chest.
  3. After 25 high knees, take a break of 20 seconds
  4. Now start running in place again, but this time with your feet trying to touch your glutes.
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Arm circles

This will help activate your chest muscles, deltoids and upper back. Do 10 for each hand.

  1. Stand with your feet shoulder width apart
  2. Lift your arms to shoulder height, with the palms down
  3. Make small circles with your arms, making sure not to bend the elbow

Side stretch

This helps stretch your torso before your run and will help you combat side stitches during your run too.

  1. Stand with your feet shoulder width apart
  2. Bring your arms over your head, and keeping your abdominal muscles tight, lean to the right. Hold for 10 counts.
  3. Now do the same for the left side.
  4. Make sure only the torso is leaning, with your feet grounded firmly.

Hip Rotation

This helps stretch the glutes and lower back. Do these 10 times each in a clockwise and anti-clockwise rotation.

  1. Stand with your feet shoulder width apart
  2. Make a circular motion with your hips. Make sure your feet stay grounded.

Spider Crawl stretch

This will help stretch the hips and leg muscles. Hold this position for 10 counts on each leg.

  1. Lie down in a forward plank pose
  2. Your legs should be shoulder width apart
  3. From the outside, bring your right foot next to your right hand (or till wherever your flexibility allows you to)
  4. Repeat with left leg after holding this for 10 seconds

Inch-walks

This one is for your core, hamstrings and deltoids. Do this 10 times.

  1. Stand with your feet shoulder width apart
  2. Bend down to touch your toes
  3. Now walk your hands out to reach a plank position
  4. Hold for 5 seconds, then walk back with your hands to touch your toes.
  5. Stand up straight

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