When I ask my injured runners what sort of warm up they do before their running the reaction is sort of ashamed in case they don’t do any, or in the best case they proudly admit doing the classic, old school “static stretch”.
In both cases what I add to their clinic file is “Does not do any warm up - running specific”.
One of the reasons why I am so passionate about providing Sport Physiotherapy and Running Rehabilitation services in Edinburgh is that I can make a huge difference in my patients’ experience.
After years of practising and keeping up to date with latest researches the conclusion is that long distance runners may be best reducing their warm-up routine to a low-intensity and removing stretching practices completely.
Stretching before long run:
What should be advised instead is:
Does it sounds too complicated?
Nothing like that. A proper running warm up made of dynamic exercises can take up to 2 minutes, it is fun and increases your heart rate so you are ready to run!
In addition, cross and interval training may be techniques used to reduce weekly mileage and the likeliness of overuse injuries.