The Key to Better Runs: Why warm-ups and cool-downs matter

At On Point, we want you to feel strong, fast, and ready to run! Whether you're a pro runner or just starting out, doing a good warm-up before your run and a cool-down after can make a big difference. These steps help you run better, feel stronger, and stay injury-free.

Why Do a Warm-Up?

The old way of just standing and stretching before a run isn’t the best anymore! Instead, doing an active warm-up is the way to go. This gets your heart pumping, sends blood to your muscles, and prepares your joints to move. It makes you less likely to get hurt and helps you run your best.

Benefits of an Active Warm-Up:

• Increased Blood Flow - Brings oxygen to your muscles so they can work better
• Better Muscle Stretch - Makes muscles more flexible and less likely to get hurt
• Improved Joint Movement - Loosens up key areas like your hips, knees, and ankles
• Wakes Up Your Nerves - Helps your brain and muscles work together for better balance and coordination

Try This Warm-Up Routine (5-10 minutes):

• Dynamic Leg Swings (30 seconds each leg, 2 times) - Swing your leg forward and backward, and side to side to loosen your hips.
• Hip C.A.R.S (30 seconds each leg, 2 times) - Big, slow circles to move your hip through its full range.
• Ankle ABC's (2 times) - Pretend your foot is a pencil and write the alphabet in the air.
• Around the World Lunges (8-10 reps each leg, 2 times) - Step forward, sideways, and backward to warm up your legs and joints.

Why Do a Cool-Down?

After a run, your body needs to relax and recover. A static cool-down is the best way to slow your heart rate, ease muscle soreness, and improve flexibility.

Benefits of a Static Cool-Down:

• Slows Your Heart Rate - Helps you avoid feeling dizzy or faint
• Increases Flexibility - Stretching helps tired muscles stay loose
• Speeds Up Recovery - Helps get rid of soreness and stiffness

Try This Cool-Down Routine (5-10 minutes):

• Pigeon Stretch (30 seconds each leg, 2 times) - Sit with one leg bent in front and one straight behind you. Lean forward for a gentle hip stretch.
• Hip Flexor/Hamstring Stretch (30 seconds each leg, 2 times) - In a kneeling position, lean forward for a hip stretch, then lean back and straighten your front leg to stretch your hamstring.
• Couch Stretch (30 seconds each leg, 2 times) - Kneel with your back foot resting on a couch or bench and lean forward to stretch your thigh.
• Calf Stretch (30 seconds each leg, 2 times) - Step one foot forward, keep the back leg straight, and press your back heel down for a deep calf stretch.

Stay Strong and Injury-Free!

By adding a warm-up before you run and a cool-down afterward, you’ll improve your performance and recover faster. Skipping these steps might save time, but they are key to keeping your body healthy and your runs feeling great.

Remember, getting 1% better every day makes a huge difference. Stick to these simple routines, and you’ll be amazed at how far you can go – one run at a time!