Lots of people do not do warm ups before their sessions so I wrote a short blog.
A warm up can be defined as a period or act of preparation for a performance or exercise session, involving gentle exercise or practice. This is also known as the pre-match warm up.
With anything in sport if you don’t warm up the muscles you will get injured; you need to get your body loosened up ready to go. Thousands of people every Saturday turn up to parkrun and stand there waiting for it to start and then fun hard with no warm up, this can bring on injuries. I do wonder how many people get injured from this as a result from going from one extreme to another. The younger runners are the worst and think they don’t need to do this. No warm up is just going to end in disaster purely because your body is going from being cold to trying to get it to work at its max.
Warm ups don’t have to be complex and can be easy. Ii warm up for every session and before my races. On speed sessions and race day I do a structured 9 minute warm up. For example my running warm up is 3 minutes at an easy pace and a certain heart rate zone, I then ramp it up for the next 3 minutes which is my 60-70% heart max and for the final 3 minutes I go 90% heart rate max and this gets me ready to race and works all the energy systems. Since doing this warm up I have gone into sessions and races hitting my target times.
A warm up doesn’t need to be complex it can start off with a brisk walk for something like 3 minutes. This is ideal as it is low intensity and eases you into it and then you can pick the pace up. Adding strides helps the blood flow more and activates your fast-twitch muscle fibres. I would also throw in some dynamic stretches such as squats.
Once you have done a warm up you are ready to go. You have to experiment and see what works best for you. I do hear quite often that runners say it takes them a few miles to get going; but these same people haven’t done a warm up. I think you need to make sure you hit your energy systems so you are ready to perform your best. No point turning up to a race saying it took me two miles to get going and missed out on a PB/medal etc. It’s important you give your body a little taster of what you are going to expect.
Some things I see before races is people stand at the start lines cold and stretching but doing static stretches. This is also a chance for a disaster to pull a muscle. There’s tons of stuff on the internet so see what drills, dynamic stretches and warm up you would like to do and have a go. But remember warm up is key to get you ready and going.
I also took part in a research study on the benefits of a well-structured warm up and if you can improve from this. I did this last year with Hannah from the Kent University sports department and found that it improved me. Now I mentioned earlier about my 9 minute warm up and this is where I got my warm up from. Before I used to just run an easy mile which didn’t do me any benefit at all. So the science behind this study was to get me running my speed sessions and races faster as I was fully warmed up and my body was ready to go race pace.
So this study included me doing this warm up twice a week. I used it on my weekly speed sessions and races throughout a three month period. Each month I had to perform my warm up as planned on a track with Hannah, so 3 minutes easy, 3 minutes long run heart rate and 3 minutes race pace. She then took blood samples every 3 minutes to see how my body was reacting. I then had short breaks where I did other samples and went back out on the track and ran 12 minutes as hard as I could without looking at my watch. So quite hard to pace if you are not used to not using your watch. The first test of the study covered 3,040 metres, which I was a little disappointed with because I thought I would be covering more distance. However, every month after that I had improved by the last test and had run 400m more in total. A huge improvement, so it shows that you can improve with just a structured warm up before your races and training. The point of this was to get you fully warmed up and ready for your session/race therefore in theory able to run faster/harder instead of taking a while to warm up.