The Best Pre Workout For Running To Get Spectacular Results
The choice whether to do or not to do a pre-running workout is an important one. The choice you make will have a big effect on your performance and stamina.
For example, people who have performed static stretches before running have discovered that these long stretches reduce the maximal force of the muscles. As a result, they find that they are not as effective.
The question is, does warming up before a run really do any good? What are the best pre workouts for runners? Read on to find out.
What Science Says
- Fact #1
- Fact #2
- FACT #3
- FACT #4
Static Stretching Can Increase Muscle Compliance
One study conducted by the Canada and Tunisian Research Laboratory found an elasticity of the muscles can be enhanced by doing stretches before physical activities. Elite Sprinters, on the other hand, have shown to have negative effects of changes in stiffness.
Dynamic Stretching For Young Athletes
To compare active, passive and dynamic stretching on vertical jump performance, researchers evaluated the effect of 5 minutes of rest, passive static stretching, active static stretching, and dynamic stretching.
The results found that a significant increase in squat jump performance with dynamic stretching. It was concluded that loss in power output of subsequent activity is dependent on the intensity and volume of stretching.
Aerobic Activity Effect And Range Of Motion
In this research, 12 men were made to perform different warm-ups- one active and one passive for 2 hours daily. Then, the increase of temperature in the hamstrings was analyzed.
The results found that warm ups that included short-term, moderate to heavy exercises had the best results.This means simple stretching does little or no good.
Active Warm Up For Intense Workouts
After a series of intense workouts with active warm-ups, the conclusion of this study was active warm ups increased the mobility of the muscles. It also caused less accumulation of blood and muscle lactate. This enables athletes to perform better and reduce the chances of injury due to lack of mobility.
Scientific research clearly shows the benefits of pre-workouts no matter the kind of physical activity you are doing. Not only will you increase your performance but you will greatly reduce the risk of injury.
If you are in the habit of skipping the warm up and going directly to the run, you may be putting your body at much risk.
Warm Up Exercises Before Pre Workout
These are five of our favorite pre-workouts for runners. Before you do them, though, make sure you do some warm-ups to avoid injury. Here are some simple ideas. Try and do each for about 20 seconds before you proceed to your pre-workout.
- Hopping in place
- Jogging in place high knees
- Jogging in place but kicks
- Side to side rotations with arms extended outwards
- Forward and backward arm swings
- Jumping jacks
- Skipping rope
The Best Pre Workout- 5 Exercises Before Every Run
There are many exercises you can do for your pre-workout session, but we put these together because they strengthen important muscle groups to give you the best outcome. You may also do variations of the exercises or increase the reps for a more intense workout.
#1. Fire Hydrants
The fire hydrant exercise is a favorite for those seeking a firm butt but is an excellent way to engage your glutes as well. The glutes are the muscles that move your legs sideways away from your body.
Warming up this muscle prepares your legs for explosive movements. You will be able to run faster and change direction faster as well. In addition, hip stability is improved reducing knee and ankle injury.
What to do:
- Get on your fours
- Extend the right leg behind lifting it towards the ceiling and hold
- Bend the knee and hip to return the leg to the side and hold making sure you have a 90-degree angle
- Return to original position
- Do up to 15-20 reps for each leg
#2. Glute Bridge
This exercise engages the glutes and hamstrings if done well. Strengthening the glutes will help you run faster and be more explosive in your workouts. In addition, the Glute Bridge is known to help reduce knee and back pain because it evens out muscle use.
What to do:
- Lie on your back with your hands faced down planted on your side
- Make sure your feet are firmly planted on the ground
- Draw your belly button in towards your spine
- Push down on your feet and raise your butt
- Relax your calves and breath
- Hold for 10 seconds and lower butt to the floor
#3. Donkey Kicks
The glutes and abdomen are targeted with this exercise. It works the lower back, core, legs and butt with every lift. Aside from being a great way to tone your thighs, it strengthens your core to give you better performance.
What to do:
- Get on all fours
- Make sure your hands are in line with your shoulders while you keep your knees under your hips
- Raise one heel to the ceiling until it is parallel to the floor
- Keep the leg bent at 90 degrees and hold for 30 seconds
- Make sure you don’t round your back
- Repeat this 15-25 times on each leg
#4. Forward Lunge
This exercise targets most if not all of the muscles in your lower body which helps to stabilize your core and lower back muscles. It activates the calves, glutes, and quadriceps.
They also help to improve coordination which helps you to run properly. Since they are performed with one side of the body at a time, they can also even out muscles which help lower the risk of injury.
What to do:
- Stand straight with your feet together
- Step forward with one of your legs while lowering your upper body
- Keep your body straight while doing this
- Push up through your heel and return your leg
- Repeat this 10 times for each leg
#5. Side Step Squat
This exercise targets the same muscles as the forward lunge, the glutes, calves and quadriceps. This is one of the favorite leg slimming exercises but can greatly help athletes too.
By strengthening the glutes, calves and quadriceps, you will be able to carry out better runs increasing your endurance and stamina.
What to do:
- Stand straight with your feet close together
- Step sideways with one leg
- Make sure your torso and upper body remains straight
- Keep your shin perpendicular to the floor
- Bend down while you move your foot sideways into a squat
- Push up on your heel to return to your original position
- Repeat 10 times on each leg
Whenever you do these, make sure you keep proper form and that you have the right equipment when performing them. You will only need a mat for all of them. We hope you enjoy our list.
Being able to avoid injury involves more than doing simple warm ups before you run. You need to work the important muscles such as the glutes and core during your workout. The five mentioned pre-workouts are ideal for whatever kind of runs you are planning.
Whenever you perform any of them, always make sure you keep the correct form and follow the linked videos for proper execution. We want you to get the most of your run, and we hope the five exercises we shared can guide you towards your best performance possible.
Please let us know what you think about the pre-workout. What exercises do you do before your run? Do share your ideas in the comments below.