00:00Ever start a run and feel stiff for the first few minutes?
00:04You're not alone.
00:06But here's the secret, a proper warm-up can make every run feel smoother, safer, and more enjoyable.
00:14It's not about pushing harder, it's about preparing your body with care.
00:19As we grow older, our muscles take a bit longer to wake up.
00:23Warming up increases circulation, gently raises your heart rate, and helps your joints move fluidly.
00:31It's the key to avoiding strains, soreness, and that sluggishness early in your run.
00:37Start simple, stand tall and march in place.
00:42Lift your knees gently and swing your arms naturally.
00:46This easy move wakes up your legs and gets your heart pumping softly.
00:50Next, loosen your joints.
00:55Rotate your ankles, wrists, and shoulders in slow circles.
01:00Think of it as oiling your body's hinges, keeping everything moving freely before you begin.
01:06Hold onto something steady and gently swing each leg forward and back, then side to side.
01:12This helps open up your hips and improves balance.
01:15Essential for smoother strides and fewer missteps.
01:18Skip the long static stretches for now, those are for after your run.
01:25Instead, try dynamic moves, gentle lunges, reaching up toward the sky, or twisting side to side.
01:33You're warming your muscles, not pulling them.
01:37Finally, walk for 2-3 minutes at a brisk pace.
01:40Feel your body temperature rise and your breathing deepen.
01:46When your walk starts to feel effortless, that's your cue your body is ready to run.
01:52Don't skip your warm-up just because you're short on time.
01:56Even 5 minutes makes a difference.
02:00Avoid bouncing stretches or forcing range of motion.
02:03This can do more harm than good.
02:05Warm-up time is your moment to connect with your body.
02:10As you move, notice your breath.
02:14Inhale gently through your nose, exhale through your mouth.
02:18Warming up isn't just physical, it's mental.
02:22You're preparing your mind to enjoy the rhythm of your run.
02:25A good warm-up is an act of self-respect.
02:30It honors the body that's carried you through decades, and keeps you strong for the miles ahead.
02:36So take a few minutes to start slow, and then, let the joy of running take you the rest of the way.
02:42So take a few minutes to start slow, and then, let the joy of running take you the rest of the way.
02:43So take a few minutes to start slow, and then, let the joy of running take you the rest of the way.
02:44So take a few minutes to start slow, and then, let the joy of running take you the rest of the way.
02:45So take a few minutes to start slow, and then, let the joy of running take you the rest of the way.
02:47So take a few minutes to start slow, and then, let the joy of running take you the rest of the way.
02:49So take a few minutes to start slow, and then, let the joy of running take you the rest of the way.
02:51So take a few minutes to start slow, and then, let the joy of running take you the rest of the way.
02:53So take a few minutes to start slow, and then, let the joy of running take you the rest of the way.
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