Welcome to the first blog post in our new collection, ‘Beyond the Trail’. This is a collection of advice and experiences to help improve your performance, and enjoyment, on the trail. Running is a demanding sport that tests both the body and mind. Whether you're training for a marathon or enjoying a casual run, it's easy to focus solely on the miles ahead and overlook the crucial first step: the warm-up. Taking that time to warm up correctly could save you months of not running due to injury and increase your performance at the same time.  

Why is it important?
Running involves lots of repetitive movements. In the case of ultra running sometimes for hours or even days. This places significant stress on muscles and joints. 50% of runners experience a running injury each year. It’s hard to say how many injuries are directly related to a lack of a warmup because the question will always be, would that injury have happened anyway?  We do know though, that a 50% reduction in risk of overuse injury is possible from a warm up.

What does a warmup do?
Simply put, it primes the body for excess load that it is going to handle. Some of the things it can do:

-Increases blood flow and oxygen supply
-Enhances muscle flexibility and joint mobility
-Activates the nervous system
-Reduce the risk of injury
-Improves performance
- Mental preparation

One of the primary benefits of warming up is the gradual increase in blood flow to your muscles. As you move, your heart rate rises, and blood vessels dilate, ensuring that more oxygen-rich blood reaches the muscles. This process helps to "wake up" the muscles, making them more responsive and ready to perform. For runners, this is especially important because it primes the body for sustained physical activity, reducing the risk of fatigue and cramping later in the run.

Increasing the temperature of your muscles makes them more pliable and less prone to strains. It also improves joint mobility, allowing for a greater range of motion. This flexibility is crucial for maintaining proper running form and avoiding injuries.

Warming up isn't just about preparing your muscles; it also gets your nervous system ready for action. Dynamic movements during a warm-up help to stimulate the pathways that control coordination and balance. This activation ensures that your body responds quickly and efficiently to the demands of running. For runners, having a well-tuned nervous system can mean the difference between smooth, efficient strides and awkward, energy-wasting movements.

Ultra running is as much a mental challenge as a physical one if not MORE metal sometimes!  A proper warm-up gives you the time and space to mentally prepare for the run ahead. It allows you to focus on your goals, set your pace, and get into the right mindset.

By gradually increasing your heart rate and warming up your muscles, you're setting the stage for optimal energy utilization. This means you can start your run at your desired pace without feeling sluggish or out of breath. The enhanced flexibility and joint mobility gained from warming up can contribute to more efficient running mechanics, allowing you to conserve energy and maintain a steady pace over long distances.

How to Warm Up for Endurance Running

A proper warm-up for endurance running should be dynamic and progressive. Here’s a simple routine you can follow:

• Begin with 5-10 minutes of light jogging or brisk walking. This gradually raises your heart rate and gets the blood flowing to your muscles.

• Follow up with dynamic stretches like leg swings, walking lunges, and high knees. These movements help to improve flexibility, joint mobility, and activate the muscles you'll be using during your run.

• Include some running-specific drills such as butt kicks, strides, or skipping. These drills help to further engage your nervous system and improve running form.

• Finish your warm-up with a few short bursts of acceleration at your target running pace. This prepares your body for the intensity of the run and helps you find your rhythm.

Remember, keep running fun! Direct your efforts the right way and you will start to find you can go beyond your PB’s!
If you enjoyed this read, then have a look at Science of Running by Chris Napier.