In Wisconsin we are in the depths of winter. For me, it has felt like an unusually long winter. I usually thrive with winter running, but this year has been harder than years past. Five years ago I felt like I could run in any condition at any time. Maybe it’s because I’m getting older, but this year has been the first year that I truly notice the difference in my body and performance when I am warmed up versus not. With that, I have found it increasingly important to prioritize a proper warm up.
Why Warm Up?
The term “warm up” is generally referred to a series of gentle exercises to elevate body temperature. But what is really the point of this? And how does it improve performance? Warming up is about preparing your body and mind for the demands of the workout ahead. When done well, a warm up can improve performance, reduce injury risk, and help you get more out of every training session.
A Warm Up Triggers A Physiological Response
Increasing body temperature and subsequently loosening up muscles is just one (albeit important) aspect of a warm up routine. With this rise in body temperature, blood flow improves and oxygen delivery to working muscles becomes more efficient. Joints loosen and are able to move through greater range of motion with less resistance and pain. Your nervous system also begins to “wake up,” which shows in improved coordination and reaction time.
Really, the goal of the warm up should be to prepare the body and muscles for the workout to come. Your body should be gradually introduced to the types of movements, speeds, and ranges of motion you’re about to ask it to perform. This is why warm ups look different for different athletes and even different workouts.
A Warm Up Triggers A Mental Response
One of the most underrated benefits of a warm up is mental preparation. I use this time to check in with how my body is feeling. Am I looking forward to the workout to come? Am I dreading it? Why or why not? Noticing and acknowledging these thoughts allows you to adjust expectations, intensity or the plan altogether if needed.
What Happens If You Don’t Warm Up?
Increased Risk of Injury
Think about how you feel right away in the morning when you wake up. I think all can agree our bodies are not at peak performance after being sedentary all night. For me personally, sometime I wake up and my hamstrings and upper back are pretty tight. Stiff muscles and joints are less elastic and more resistant to movement. Without a warm up, muscles are more prone to strains, pulls, and tears, especially during explosive or high-intensity movements. Tendons and ligaments also experience higher stress when they’re suddenly loaded without gradual preparation.
Poor Movement Quality
For many of the same reasons that put the body at higher risk of injury also contribute to poor movement quality. Without a proper warm up (and with tight or stiff muscles) the body is more likely to compensate. This places extra stress on joints and secondary muscles which can cause unnecessary and chronic pain. Continued compensation also leads to bad habits when it comes to proper form and circles back to the increase in injury risk.
Decreased Performance
You wouldn’t expect to walk into a big exam without studying and show your best work. The same goes with physical activity.
When you jump straight into a workout, your muscle fibers aren’t firing efficiently and your nervous system isn’t fully activated. You’ll notice slower reaction times, decrease in power, limited range of motion and overall weaker performance.
How To Warm Up
Have I convinced you to prioritize a warm up before every workout session? Perfect! Now you may be thinking, what should a warm up consist of?
Mobility & Dynamic Movement Warm Up
Mobility and dynamic movements move the body through various planes of motion. This is meant to loosen muscles, reduce stiffness in joints and increase overall body temperature
Examples:
-Leg swings (forward / back and side / side)
–Bodyweight walking lunges
Muscle Activation Warm Up
This is when specific muscles are “turned on” and start to get prepared for the activity to come. Activation is a great way to prevent compensation of muscle groups as previously discussed.
Examples:
Workout Specifics
This is the last portion of the warm up. Since this gradually blends into the workout itself, it is specific to what you are working on for that training session. During this time, movements are introduced slowly with intensities increasing to the workout itself.
Running Examples:
-Walk to jog to run
-High knees / skipping / toe jumps
-Agility drills
Wisconsinites still have cold weather in the forecast for many weeks to come. I am staying determined to run outside through the remaining cold and dreary months. With prioritizing a warm up, I know I am protecting my body and setting myself up for success both in the immediate workout and for workouts to come.
Interested in a warm up routine specialized for you and your goals? The Personal Trainers at Summit would love to give you some guidance!