Runners, whether amateur or professional, know well that warming up before every run is important, because it prepares the muscles for use and helps prevent injury. However, many people often do it just superficially, which may not be correct.
The best warm-up before running is not stretching tight muscles by holding static positions, or static stretching. Instead, we should warm up by “activating the muscles” through movement, or dynamic stretching.
Below are effective warm-up methods before running, as shared by Jody Andersen from the University of Tampa in an interview with The Guardian (https://www.theguardian.com/lifeandstyle/the-running-blog/2013/oct/10/should-you-stretch-before-running), which align with recommendations from Samitivej Hospital, summarized into five steps:
- Start with light jogging
- High-knee running
- Butt kicks (running while bending the knees to bring the heels toward the glutes)
- Walking lunges
- Short bursts of slightly faster running
Static stretching can be added to help release particularly tight muscles and should also be done again after running. During long runs, many muscle groups work hard, especially the hip flexor group, which consists of several muscles, including deep muscles attached close to the spine that are difficult to stretch effectively. There are also other muscles that work simultaneously but are often overlooked, such as the inner thigh muscles, the hip muscles, and the outer thigh muscles, which help stabilize running. These muscles should be relaxed after running. If self-stretching is not sufficient, consulting a specialist in this area may be necessary.