Warming up before a run is important to prevent injury and get your body ready for exercise. Here are some steps you can follow to warm up before a run:
Start with a light activity: Begin with a light activity such as a brisk walk, slow jog or some dynamic stretching to get your heart rate up and blood flowing to your muscles.
Dynamic stretching: Dynamic stretching involves moving your muscles and joints through a full range of motion to loosen them up. Examples of dynamic stretching include high knees, butt kicks, leg swings, walking lunges, and jumping jacks.
Progressively increase intensity: Gradually increase the intensity of your warm-up to prepare your body for the intensity of your run. You can do this by increasing your speed, incline or resistance of your workout.
Focus on muscle groups: Focus on the muscle groups that will be used most during your run. For example, if you are going for a run that involves a lot of hill climbing, make sure to warm up your calves and quads.
Incorporate drills: Incorporate some running drills into your warm-up routine such as skipping, high knees or butt kicks. These exercises can help improve your form and mechanics.
Remember to listen to your body and adjust your warm-up accordingly. It is important to not push yourself too hard during your warm-up and save your energy for your actual run.