Stretching and warming up

Liz says…

"A warm up really helps get me ready to run, not just physically but also mentally.  When it’s cold I warm up really well so that my body feels better when I really get going."

Warming up

Preparing your body appropriately for running is really important.  Rather than throwing yourself straight into your run workout, warming up is a gentle and progressive way of preparing yourself. 

Take a look at Liz's video tips for warming up and stretching:

A warm up should:

• Reduce muscles soreness
• Improve the range of motion by encouraging the ‘lubrication’ of joints
• Increase heart rate and get blood pumping around your body
• Raise body temperature - warm muscles work better!
• Kick start the signals from your brain to get your muscles going
• Reduce the risk of injury
• Prepare you psychologically for your workout, getting you focused and motivated!

An effective warm up should include 5-10 minutes of light aerobic activity to get your heart and lungs working, e.g. some brisk walking or jogging, followed by some gentle exercises to put your muscles and joints through their range of motion, such as arm circles, shoulder and hip rotations, leg swings and lunges.

The nature of your warm up will vary depending upon the phase of your running schedule.  The harder you plan to run in your session, the more thorough the warm up should be. 

Cooling down

Cooling down allows your body to wind down gradually, giving time for your muscles, joints, heart, lungs and mind to return to pre-exercise levels of comfort. It reduces the possibility of muscle stiffness, helps prevent injury and gives you time to reflect on the good you’ve just done.

A cool down could involve 5-10 minutes of light walking or jogging at the end of your run, followed by a few minutes of stretching. 

Stretching

Recent running research suggests that stretching before exercise doesn’t necessarily reduce the risk of injury.  Overall, dynamic mobility exercises are best pre-run and static stretching exercises best post-run, or later on when muscles are warm and ready to respond to being stretched.  

Although you’ll feel the benefit of easing tired muscles after a run, most improved flexibility is likely to come with time set aside to stretch.  This can be done at home after a nice warm bath or as part of a structured exercise class, for example yoga or pilates.

More information

For specific enquiries email gotraining@nspcc.org.uk. You can also download training plans here.

Please note: Neither the NSPCC, Liz Yelling nor Active Futures can be held responsible for any loss or injury resulting from any information contained within these training pages. Please ensure that you have taken medical advice from your GP before commencing your training and taking part in your event.