Here we talk about the concept of the warm-up and how to ensure you have a positive effect on your run.
The concept of a warm-up prior to physical exercise is not a new phenomenon. The importance of preparing the body for exercise, regardless of intensity, has been found to limit the potential onset of injury. Much of the debate is now shifting to stretching and which approach to take. Often runners will spend 5 minutes prior to a run partaking in static stretching without an understanding for the impact it is having. Many runners will choose not to stretch at all. A study in 2015 by Yamaguchi, Takizawa and Shibata looked to establish a difference between the use of dynamic stretching (DS) and no stretching (NS) in an attempt to clarify the acute effect on relative high-intensity endurance running performance.
The endurance running performances of 7 well-trained middle- or long-distance male runners were assessed on a treadmill. In the DS treatment, DS was performed as 1 set of 10 repetitions as quickly as possible for the 5 muscle groups in lower extremities. The endurance running performances were evaluated by time to exhaustion (TTE) and total running distance (TRD) during running at a velocity equivalent to 90% maximal oxygen uptake (VO2max) in each subject. The oxygen uptake (VO2) during running was measured as an index of running economy (RE).
Their results demonstrated that the DS treatment improved the endurance performance of running at a velocity equivalent to 90% VO2max in well-trained male runners, although it did not change the Running Economy. This running velocity is equivalent to that for a 3,000- or 5,000-m race. The key finding suggests that performing Dynamic stretching during warm-up before a race is effective for improving performance.
Here are 5 dynamic stretching drills suggested by Runners World to do before every run…
Yamaguchi, T., Takizawa, K and Shibata, K. (2015). Acute Effect of Dynamic Stretching on Endurance Running Performance in Well-Trained Male Runners. Journal of Strength & Conditioning Research. 29(11) – p 3045–3052