Training Notes: Why Warm-ups and Cool-downs are Important for Runners

Remember the time during PE class when our teacher taught us calisthenics? Or those simple exercises that even your out-of-shape class could do with little or no sweat?

It wasn’t that big of a deal for us back then, but as we got older and most of us shifted to a more active lifestyle, we now know the importance of warm-ups and cool-downs before and after any physical activity. 

Think of your body as a car. You might notice owners revving up the engine right after switching on the ignition or waiting for a few seconds before turning it off. Our body is the same: we need to warm up to wake up tired and sleeping muscles to take on whatever activity we have in store. 

At the same time, we also need to tell our bodies that our session for the day is over, and we’re ready to rest, but we need to do it gradually.

For runners, a good warm-up will prepare our bodies for the physical demands of the sport. Before your training, these simple movements increase our heart rate, improve blood flow, and enhance the mobility of our joints.

A good warm-up includes:

1. Light aerobic exercises: slow jog, brisk walking, or a 10-minute stationary bike
2. Dynamic stretches: walking lunges, toe touches, or jumping jacks
3. Leg swings: kick-start hip muscles and pelvic joints
4. Knee-to-chest: loosens multiple muscles
5. Squats: increases heart rate and develops lower body muscles
6. High knees: improves running form, develops balance, and flexibility
7. Butt kicks: warms up leg muscles, improves running posture

On the other hand, cool-downs will send signals to the body that you are about to go back to a resting state. This tradition, however, should not be abrupt and must be done slowly. This will bring your heart rate back to normal while maintaining a steady circulation of blood all over your body. 

Some examples of cool-down exercises are:

1. Brisk walking for 5-10 minutes
2. Dynamic leg swings: Stretch the muscles in the calves, groin, and quads.
3. Static stretches: calf stretch, quad stretch, hamstring stretch, standing calf stretch
4. Downward go: loosens tight hamstrings, shoulders, back, and feet
5. Deep squats: stretches hips and glutes

Warm-up and cool-down exercises will be vital for an athlete’s longevity and overall performance, as these will reduce the risks of injuries. By incorporating these habits, runners can enjoy the sport more and keep their bodies in resilient form.