Warm-Ups, Cool-Downs, and Stretching for Running

If you run or exercise on a regular basis you might have already heard from one source or another, the importance of warm-up and cool down. Many people often follow these rules for some time but as days go by, people tend to skip these parts of exercises. If you want to get the most out of your runs then it would be the best thing to start with a warm-up and conclude with a cool down. We will be discussing the various benefits of running warm-up and running cool down along with the process of doing them right.

Benefits of a running warm-up

There are a vast number of benefits to running. These benefits would be maximized if you warm up before running. Warming up can dilate your blood vessels which will lead to a sufficient supply of oxygen to your muscles even before you start the workout process. Along with supplying oxygen it also increases the muscle temperature for optimal efficiency and flexibility which also reduces the risk of injuries.

Warming up can also slowly increase your heart rate which majorly helps in reducing stress on your heart during the run.

Benefits of a running cool down

After you have performed a vigorous workout, it is important to do a cool down which would ensure proper blood flow throughout your body. If you stop suddenly then there is a high chance that you may feel light-headed as your blood pressure and heart rate might fall suddenly. So, cooling down makes sure that your blood pressure and heart rate comes down but not suddenly and in a gradual manner.

Apart from all of these physical benefits, the cooldown is also considered a great mental transition from a vigorous workout to the end of the session. Also, there are many people that claim that cool down could also help you in extracting the lactic acid out of your muscles after a workout which can prevent muscle soreness the next day but sadly there has not been any reliable research that supports this case.

Importance of stretching

Traditionally the process of stretching also was considered a part of the warm-up and cool down but as per the current pieces of evidence, the benefits of stretching are not quite up to the task when compared to the cool down and warm up processes. Although widely believed, there has not been any reliable evidence that proves that stretching could prevent muscle injury or delayed onset muscle soreness.

However, the above disappointments are related to Static stretching and not to dynamic stretching. Dynamic stretching is actually very efficient and beneficial for the core of performance. It is believed that Dynamic stretching could mimic the muscle movements during the work out which reduces the chances of injury.

As per the evidence, you can include dynamic stretching into your warm-up or cool down the process but make sure that you do not stretch cold muscles as that is simply an invitation to injuries. You can include dynamic stretching at a later stage of your warm-up session or during your cool down.

How to do a proper warm-up

• Perform light aerobic exercises for about 5 to 10 minutes to warm off and loosen up your muscles before running but don’t rush your warm-up.
• If you prefer doing dynamic stretches for similar exercises before your workout or run, you should only do opposite toe touches, jumping Jacks, or walking lunges.
• During the beginning of your run do not sprint. It is important to gradually build up your speed.
• Make sure your running form and posture are correct when you begin the run. It is important to use the right technique for speeding up.

Method of doing a proper cool down

At the end of your run, follow these tips:

• In the end, gradually slow down your speed and continue walking for about 5 to 10 minutes which will ensure that your heart rate and breathing rate come down gradually.
• Consume a sports drink or water to hydrate yourself.

Additional tips

• Do not hold your breath: It is important to breathe in and out slowly and stay relaxed but during this process it is important that you do not hold your breath at any point.
• Stretch both sides during stretching: It is important to stretch both sides of your body equally.
• Avoid pain resistance: Many people continue stretching their muscles even when they have started to feel tightness or pain and that is something that you should completely avoid.
• Stop bouncing while stretching: It is important to hold still for every stretch for about 15 to 30 seconds.