5 Ways to Wake Your Body Up and Prevent Injury While Running

As exercises go, running is hard to beat! It’s accessible anywhere in the world and has many incredible health benefits, including improved stamina, endurance, lower body strength, and lung capacity. At the same time, it’s important that runners prepare their bodies before they hit the road. By taking some time to properly ‘wake up’ the body before a run, you’ll not only see better results, but you’ll greatly reduce the risk of a troublesome, running-related injury.

In this guide, we’ll cover five of the top ways to activate your body before a run, preventing injuries and helping you keep up with this amazing, healthy habit.

What Kinds of Injuries Can You Get While Running?

For a seemingly simple form of exercise, there are a surprising number of injuries that runners might deal with. These include:

• Runner’s knee

• Stress fractures

• Shin splints

• Achilles tendinopathy (formerly called tendonitis)

• Pulled muscles

• Sprained ankles

• Plantar fasciitis

That seems like a lot of potential injuries—but the good news is that you can greatly reduce your risks of dealing with any of them by following a few simple running best practices. 

With a few simple pre-run rituals, you’ll drastically reduce your risk of injury, boost recovery time after tough runs, and see better performance. Here are a few ideas to help you wake your body up before a run.

1. Dynamic Stretching

Stretching is the number one way to prevent running injuries, but the way you do it is very important to consider. While static stretches (e.g., sitting hamstring stretch) used to be the standard way to warm up for a run, new research shows that active, dynamic stretching is far superior for preparing your body and preventing injury.

Many running-related injuries are caused by inadequate stretching. When we go straight into a run without preparing our muscles, they’re not as flexible, leading to strains, sprains, and other issues under the intensity of a run.

We suggest taking at least 5 to 10 minutes before a run to do some dynamic stretching, aiming to target all the major muscle groups that you’ll be using while you exercise. These include your hamstrings, quadriceps, hips, calves, lower back, and quads. Some exercises we suggest incorporating include:

• Hip circles

• Lunges with a twist

• Leg pendulums

• Jog to quad stretch

• Spine rotations

• Knee circles

• Mountain climbers

• Forward and side lunges

For a complete rundown on the importance of dynamic stretching, plus some exercises to try incorporating into your warm-up, read our article on dynamic stretches.

2. Get Your Heart Pumping

Before you hit the track, it’s vital that your heart is already starting to beat faster than its resting rate. This widens your blood vessels, which will better support your muscles with the oxygen they need to perform their best without the risk of injury. This also helps with flexibility and energy efficiency, meaning you’ll be able to run further, faster, and longer. Gradually raising your heart rate also minimizes the negative effects of stress on your circulatory system.

To get your blood flowing before a run, try vigorously moving through your dynamic stretching routine, taking a brisk walk, or starting with a light jog before starting your actual run. All of these will help boost circulation, prepare your muscles for exercise, and ensure you can complete your run without a troublesome injury.

3. Warm Your Body

Cold muscles can’t stretch and lengthen as effectively as warm ones. What does this mean for runners? When we jump straight into a run without literally warming up our bodies, we risk stretching cold, unactivated muscles beyond their limits, leading to painful injuries that can take days or weeks to recover from. 

There are a few ways you can warm up your body. Of course, if it’s a hot day, you won’t have to take as long with this step, as your muscles will naturally be warmer and more flexible. But on chillier days, think about taking a hot shower right before you head out to run. This can help warm and relax your muscles, helping them prepare for the strain you’re about to put on them. Another way to do this is by dressing warm while you do your stretching and other warm-ups, then shedding layers as you begin to run.

4. Hydrate

Hydration plays a surprisingly big role in preventing injury. Losing even 1% of your body’s water during exercise can put you at risk of a running-related injury, and the risks are only exacerbated in hot and humid conditions. Make sure you drink plenty of water (as well as electrolytes) before running. This helps to prevent muscle cramps, cartilage wear, and joint friction, all of which can result in challenging runners’ injuries.

5. Make Time for Recovery

The last thing to consider before starting your next run is how you’re feeling after your last one! Our bodies need time to rest and recover after strenuous exercise, and pushing yourself too hard will only result in injuries and diminished performance. While it’s important to challenge yourself, it’s equally vital that you give your body the time it needs to regenerate. 

Check in with yourself when it’s time for another run, and give yourself the option to adapt as needed. Think about doing a shorter run if you’re not feeling totally recovered from previous ones, mix up your pace, and vary the surfaces you’re running from. Of course, make sure you’re nourishing your body between runs with the calories, protein, and nutrients your body needs to grow and strengthen. Also, be sure to prioritize getting sufficient sleep each night. By being mindful of your recovery needs, you’ll greatly reduce your risks of a running-related injury.

Run with Confidence

With these tips, you’ll be far less likely to sustain an injury while doing your usual runs. But if you’re dealing with physical challenges that are stopping you from performing your best, we can help. At Triumph Physio, we can help you find ways to prepare your body for exercise, keeping your specific needs and abilities in mind. We’ll help you recover from injuries, and more importantly, prevent future ones, ensuring you can enjoy the benefits of regular movement for years to come. 

Contact us today and start running with confidence!

Disclaimer: This BLOG content is provided for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. The creators of this BLOG are not liable for any actions or decisions taken by individuals based on the information presented herein. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.

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