why runners absoluetly must warm up and cool down

An alarming number of runners admit not doing a Warm Up and Cool Down, despite research overwhelmingly supporting both as essential practices for optimal running performance and injury prevention.

So, we took a deep dive into the research to see if runners could really get away with skipping these steps.

A few studies challenge traditional warm ups, mainly pointing out that they need to be appropriately designed and tailored to the individual and activity type. For instance:

• Intense Static Stretching: Studies have shown that long static stretching before running can reduce muscle power and performance rather than boost it, especially for sessions that require quick, explosive movements like sprint interval training.

• Overly Lengthy Warm-ups: Very long warm-up sessions can also reduce performance by causing fatigue. A few researchers note that runners should avoid lengthy or high-intensity warm-ups, which could negate the benefits by wearing out muscles prematurely.

• Cooling Down Myths: A few studies challenge the idea that cooling down reduces lactic acid buildup. They found that lactic acid naturally dissipates on its own after exercise, and other factors like diet and hydration may play more significant roles in recovery.

While these findings may slightly challenge traditional thinking, they don’t argue for skipping warm-ups and cool-downs altogether - just that these should be balanced and appropriately timed for the runner’s needs.

The consensus remains: warming up and cooling down, done right, play a CRUCIAL role in enhancing running experiences and longevity... but WHY?

Why Warming Up and Cooling Down Matters for Runners

Running can make us feel invincible, but muscles and joints tell a different story without proper care. Whether you're hitting your stride in Birmingham or around the globe, the warm-up and cool-down are two vital bookends to a great run.

Here’s why you should love them just as much as the run itself:

• Warming Up: Easing into the Stride

The warm-up isn't just about getting the blood flowing. Warming up, with a few dynamic stretches and a gradual increase in intensity, primes your muscles and cardiovascular system for the work ahead. Research shows that skipping this stage can lead to a higher risk of injury, as cold muscles are more susceptible to strains. Properly warmed muscles improve reaction time, coordination, and the efficiency of muscle contractions, helping you avoid those dreaded cramps or muscle strains.

But remember: Not all warm-ups are created equal. Keep it DYNAMIC!

Avoid long static stretches right before you run, as they can reduce muscle strength. Instead, opt for gentle lunges, leg swings, or light jogging.

• Cooling Down: The Gentle Finish

Cooling down is like a well-deserved goodbye to your body after a good run. Slowing to a gentle walk and incorporating stretches helps transition your body back to its resting state and prevents blood from pooling in your legs, reducing dizziness.

This transition period also aids in muscle recovery, reducing soreness and stiffness later on.

In addition to the physical benefits, most runners find that a quick stretch post-run feels great and helps to mentally close out the session. Plus, the gentle stretching following a run can enhance flexibility and promote long-term mobility.

• The Bottom Line:

Think of warming up and cooling down as the two best mates your body could ask for.

Skipping them may save you a few minutes, but the long-term impacts aren’t worth the rush.

Keep it short, keep it dynamic, and keep it regular. Your body will thank you every time :)