Before you lace up your shoes and hit the trail, make sure you take the time to trail run warm up properly.
A good warming up before a trail will help loosen up your muscles and get your body ready for the demands of running. It’s also a good opportunity to focus on your breathing and get your heart rate up slowly.
Here are four exercises that will help you before a trail run.
This exercise is a great way to get your heart rate up and loosen up your legs. Start by standing tall with your feet shoulder-width apart. Bring your right knee up towards your chest, then quickly switch and bring your left knee up. Continue alternating sides for 30 seconds.
This move is similar to high knees, but you'll be kicking your heels back towards your butt instead of bringing your knees up. Start by standing tall with your feet shoulder-width apart. Bring your right heel back and try to kick your glutes. Quickly switch sides and bring your left heel back. Continue alternating sides for 30 seconds.
This is a great exercise to get your legs moving and your heart rate up. Start by standing tall with your feet shoulder-width apart. Bring your right knee up and quickly hop off the ground, switching feet in mid-air. Land on your left foot and bring your right leg back. Continue alternating sides for 30 seconds.
This exercise will help stretch out your legs and get them ready for running. Start by standing tall with your feet shoulder-width apart. Step forward with your right leg and lower your body down into a lunge. Make sure your front knee is bent at 90 degrees and your back knee is hovering just above the ground. Push off with your right leg and bring your left leg forward, lunging with that leg next. Continue alternating legs for 30 seconds.
After you've completed these four exercises, you should be feeling warm and ready to run. Remember to start off slow and gradually increase your speed as you go.
A trail run warmup routine should focus on preparing both the mind and body for the demands of the race. The night before the race, runners should:
The morning of the race, runners should:
1. Helps to loosen up muscles of the body
When you do a dynamic trail run warm up, it helps to increase the body temperature which in turn makes the muscles more supple. This is because as your body temperature rises, the blood vessels dilate and there’s an increased blood flow to the muscles.
2. Helps reduce the risk of injuries during the workout
Warming up before a trail run helps to reduce the risk of injuries. This is because it prepares both the mind and body for physical activity, allowing you to gradually increase your heart rate and breathing.
3. Helps improve your performance
A proper trail run warmup can help to improve your athletic performance. This is because it helps to increase the blood flow to your muscles, which gives them the energy they need for activity.
4. Helps you focus
Warming up before a trail run can also help you to focus and mentally prepare for the physical activity. This is because it allows you to gradually get into the mindset of being active and aware of your surroundings.
5. Helps to prevent stiffness
Warming up before a trail run can help to prevent stiffness in your muscles. This is because the increased blood flow helps to loosen up the muscles and joints, making them more flexible.
1. Do a mix of both static and dynamic stretching. This will help to loosen up your muscles and prepare them for activity.
2. Start slowly and gradually increase your heart rate. This will help to prevent any sudden jolts to your system.
3. Make sure you’re focusing on the muscles you’ll be using during your workout or race. This will help to ensure that they’re properly prepared for the activity.
4. Don’t forget to warm up your mind as well as your body. This will help you to focus and be mentally prepared for physical activity.
5. Listen to your body and stop if you start to feel pain. This will help to prevent any injuries from occurring.
6. Drink plenty of fluids to stay hydrated during your warm-up. This will help to ensure that your body is properly hydrated for physical activity.
7. Don’t forget to cool down after your workout or race. This will help your muscles to recover and prevent any stiffness from setting in.
8. Make sure you stretch after you cool down. This will help to prevent any soreness from occurring in the muscles.
Photography: Jaime de Diego
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