runDisney Training Tips with AdventHealth: Proper Warm-Up

Happy first official week of Autumn! As the days begin to cool down, it’s even more important that you have a proper warm-up routine before you head out for your run. Not only will warming-up properly help to reduce the risk of injury, but it can also increase your heart rate, range of motion and respiration to metabolically prime your body for running.

What makes for a proper warm-up routine? AdventHealth, the Official Medical Provider of runDisney, has afew tips to share on the topic:

You’ll first want to learn the difference between static stretching and dynamic stretching. AdventHealth physical therapist Philip Agostinelli explains: “Recent research shows that static stretching will improve range of motion and flexibility, but can also decrease measured strength and power output, which may decrease in running and jumping performance,” he said. “It’s recommended that you perform more dynamic warm-ups, which research shows can improve power output for running and jumping activities.”

An effective routine will:

• Raise your core body temperature
• Open capillaries in the extremities and promote oxygenated blood flow
• Increase heart rate and respiration (metabolically priming you for running)
• Lubricate the joint capsules of the ankles, knees and hips
• Improve range of motion of muscle and connective tissues
• Activate “dormant” muscle groups after sedentary behavior like sitting at work
• Enhance performance (in other words, faster workout and race times)

Learn more about dynamic stretching and some examples of routines to practice on AdventHealth’s blog along with other great health and wellness content perfect for the runner-in-training.

What are some of your favorite ways to fuel up for training miles? Share with us in social using #runDisney in Facebook, Twitter and Instagram.