Running: Don't Neglect Warm-up - 5-Minute, 6-Exercise Routine to Increase Pain Threshold

We often hear that we should also do a 20-minute warm-up before running. In fact, warm-up is frequently neglected by runners: a recent survey revealed that 75% of runners neglect pre-run warm-ups.

According to a study published in the *Journal of Human Dynamics*, a warm-up is indeed important. The researchers divided a group of 36 athletes into three groups: athletes who did a 20-minute bike warm-up, athletes who only did a cool-down, and athletes who did not warm up. In the following two days, everyone underwent a pain threshold test to determine muscle soreness. The warm-up group had the highest pain threshold and relatively little pain.'Pain threshold' refers to the lowest stimulation that causes pain.'Stimuli reaching a certain intensity will cause a feeling of pain.'

Physical therapist Katy-Dundas of the Minnesota State Fair in St. Paul says that a bike warm-up and slowing down for the first mile of a run make a big difference. She says, 'Cycling and running both allow blood to flow to larger leg muscles, which is important during warm-ups, but cycling also provides dynamic stretching and range of motion for the hamstrings and quadriceps. A gentle jog cannot provide the same stretch and response.'

Without a doubt, warm-up offers additional benefits, so the next question is: 'How long do I need to warm up?' As long as you spend time on focused, dynamic movement, just a 10-minute warm-up can be as effective as a 20-minute or longer workout. A recent study in the *Journal of Strength and Conditioning Research* found that two approaches had no significant differences in most categories when analyzing the speed, heart rate, oxygen uptake, and perceived soreness rates of endurance runners.

Dundas says that in fact, if really necessary, you can shorten the warm-up time by half, he says: 'A 5-minute abbreviated dynamic stretch version can still provide the help needed to prevent injuries.'

As people age, muscle elasticity decreases. Dundas says that warm-up can appropriately expand your activity range, helping to offset these deficits. So here's a super quick and simple five-minute warm-up that you can use before every run.

Dundas provides six warm-up exercises below, each lasting 30 seconds to 1 minute during the start of each run.

Exercise one:

Target: Quadriceps, Glutes, Piriformis

Stand up, then lift your left leg up to the back of you, pulling to the hip for a quarter stretch. Release and take one step forward; switch legs. 30 seconds later, place your right leg at the ankle and knee, and lift it up to the chest. Release and take one step forward; switch legs. Repeat 30 seconds.

Exercise two:

Target: Deep Hip Rotation

Start standing, bend your right knee, and raise your knee to the level of your hip, then rotate your knee 90 degrees outward. (If needed, place your hand on your knee to stabilize and guide). Return the leg to the front; lower your foot and switch sides. Repeat 30 seconds.

Exercise three:

Target: Chest, Triceps, Upper Back

With feet apart shoulder-width, stand with your arms raised to the same height as your shoulders, palms down. Make a small circle; 30 seconds later, switch direction. Continue for another 30 seconds.

Exercise four:

Target: Hamstrings

Stand with your feet together. When you lightly tap your right foot with your left hand, extend your right leg straight forward. Step forward with your small toe; repeat on the other side. Continue for 30 seconds.

Exercise five:

Target: Core Muscles, Triceps, Hamstrings, Hip Flexors

Lie face up, legs straight, arms outstretched. Raise your right leg, body crossing over, so that your left foot and right hip are almost in a straight line. Hold your breath, then return to the starting position. Repeat on the other side, and continue alternating for 30 seconds.

Exercise six:

Target: Core Muscles, Triceps, Hamstrings

Start from a standing position, bend your waist forward, touching your toes, and then extend your arms to a tall wooden board. Hold for 2 seconds; walk to take a hand. Walk to take hand. Roll up to the starting position. Repeat 1 minute. (Red)

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