by A. W.

Created on: June 14, 2009

Running is a fantastic way to get in shape or simply de-stress. Beginning runners often make the mistake of trying to stretch immediately before a run, but they are missing an important step: the warm up. Warming up before running is more beneficial than simply stretching. Stretching cold muscles can actually result in injury.

Before exercising, be sure to have on appropriate shoes, for example do not plan to go for a run in walking or basketball (other athletic) shoes. They do not provide the proper support you will need for sustained running. Start your warm up by walking for five minutes while continuously picking up the pace until you begin a slow jog. Jog for ten minutes. At the end of your jog pick up the pace slightly to feel what your next gear or running speed will actually be for another 3-5 minutes. Your warm up should last twenty minutes total.

Though jogging is usually the best warm up before running, other exercise will sufficiently warm the muscles so that they may be stretched. Swimming, biking, doing yoga or working out on an elliptical machine are all acceptable alternatives to jogging before a run.

Once you've warmed up for twenty minutes you may want to do some light stretching. This is especially true if you are experiencing soreness from the last time you exercised or if certain muscle groups seem particularly tight. Some key areas you should stretch are your quadriceps, hamstrings, calves, Achilles tendons, and hip flexors. You may also want to loosen your upper body by doing some neck rolls and arm circles. Do three sets of each stretch, holding each for ten seconds. Never stretch a muscle to the point of pain. You should feel a gentle pull, but nothing too intense. Stretching before a run is not absolutely necessary as long as you're not going to be doing a high intensity work out. Simply warming up should be adequate for a regular run.

If you do choose to stretch, try to be efficient with time. The longer it takes between your warm up and your run, the longer it will take you to feel comfortable at your desired running pace. Once you've finished stretching start your jog. Jog and increase speed slowly until you've reached your desired running pace.

After completing your run, be sure to cool down with a light jog/walk for another five minutes. At this point you should stretch to prevent excessive soreness from occurring. Also remember to drink lot of water to cleanse lactic acid out of your muscles.

The rule of thumb with trying any new exercise should be to do as much as is comfortable until you train enough to recognize what your limits are.

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