Hello, PrettyTriLife community! Are you looking for a quick, effective, and scientifically-backed warm-up routine to supercharge your run? Look no further!
Today, I’m sharing a 6-minute warm-up routine that combines jogging and plyometric exercises to help you hit the pavement feeling strong and energized.
Warming up is essential for injury prevention, improved performance, and making the most of your run. Let’s dive into the science behind this time-efficient warm-up routine, complete with resources to guide you along the way.
The Science behind this Warm-Up
According to a study in 2020, plyometric warm-up exercises were tested against resistance warm-up exercises with a control. Overall, VO2 max was unaffected by all three different warm-ups, however, using the plyometric warm-up protocol increased leg stiffness and running economy (Van den Tillaar, R., Vatten, T., & von Heimburg, E, (2017).
Inspired by this study, I have designed a quick and simple warm-up routine that effectively and efficiently prepares you for your run.
6-Step Warm-Up
You have one minute to complete each exercise, totaling up to a six-minute warm-up. If you need a visual walk-through on how to complete each exercise, check out the links below under each description.
Jog
Kick off your warm-up with a light jog. If you’re on a treadmill, set the incline anywhere from 1% to 5%, with the goal of consistently hitting 5%. This low-impact exercise elevates your heart rate and gets your blood flowing to your muscles. Focus on lifting your knees, hips forward, shoulders relaxed, and maintaining a steady pace for one minute.
Keep it SUPER chill; you have the rest of your run to push it.
Jump Squats
Perform 8 squat jumps using the rest of your time as a rest.
The goal is to complete these as quickly and correctly as possible. The quicker you complete them, the longer your break will be. Start with your feet shoulder-width apart and chest up. Lower into a squat until your thighs are parallel to the ground. Drive your arms up while pushing off the floor, landing back down in your starting position.
Check out this video for a more detailed explanation.
Scissor Jumps
Perform 8 scissor jumps (jump lunges) using the rest of your time as a rest.
Complete these as quickly and correctly as possible; the quicker you complete them, the longer your break will be. Stand with one leg in front and the other behind in a lunge position. Maintain a right angle between your thigh and calf, with your knee aligned with your ankle. Drive your arms up while pushing off the floor, reversing your leg position as you land.
Check out this video for a more detailed explanation.
Double Leg Bounds
Perform 8 double leg bounds using the rest of your time as a rest
Complete these as quickly and correctly as possible; the quicker you complete them, the longer your break will be. Start from the same position as a squat jump. From the lowered squat position, jump forward as far as possible with your arms up. Each jump is one rep.
Check out this video for a more detailed explanation.
Is a 6-Minute Warm-Up Enough?
While a 15-minute warm-up might be ideal, our busy lifestyles can make it difficult to commit such an amount of time. This 6-minute routine is designed to be the most efficient and quick way to still reap the benefits of warming up. If you have extra time on your hands, feel free to repeat this warm-up routine for a 12-minute session that will truly prepare you for anything from sprints to long runs.
The biggest takeaway is the importance of consistency and including a warm-up (even if it’s a short one) in your routine. This will aid in injury prevention and enhance athletic performance. Remember, doing something is better than doing nothing!
By incorporating this quick and effective 6-minute warm-up routine before your run, you’ll not only prevent injuries but also improve your overall running experience. Make it a habit to include this warm-up in your daily routine, and watch your performance soar. Happy running!
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