Training for a Marathon (1): Warm-up Exercises To Do Before a Run

In the first of our five-part running series, Singapore national marathoner Serena Teoh shares useful tips on exercises you can incorporate into your warm-up routine

PHOTO: CHERYL TAY, SPORTPLUS.SG

So you signed up for a marathon or half-marathon. It doesn't matter, because you are looking for various ways to improve your running training in preparation of the big day. Over the next month, SportPlus.sg will bring you useful running tips from two national marathoners in the lead up to race day and beyond.

So if you are into running, stick around and read because who knows? You may just pick up some useful new tips you didn't know before that will give you that little edge to improve your running game.

It is always important to warm up before you do a run, especially if you’re doing hard interval, a long run or a race. There are many benefits to warming up, such as improving muscle performance by stimulating muscles and raising their temperature which lowers resistance.

PHOTO: CHERYL TAY, SPORTPLUS.SG

Warming up also helps to bring your heart rate up which increases blood flow and help to increase VO2 max, and boost tissue and muscle flexibility that helps to lower the likelihood of injury.

National marathoner Serena Teoh, who competed at the 2019 Southeast Asian Games in the Philippines, recently sat down with the SportPlus.sg team to share with us how we can improve our warm-up routine by incorporating a few simple workouts before we start a run.

To begin, you can start with a simple 5- to 10-minute jog just to get the legs moving. Serena recommends incorporating some drills to activate your muscles and get the key muscles firing before you start the run. This is otherwise known as a dynamic warm-up, as compared to static stretches.

PHOTO: CHERYL TAY, SPORTPLUS.SG

Leg Swings

Start with leg swings before you do any of the running drills. Hold onto a wall or a railing for balance, stand on one leg and swing the other. There are three ways you can swing your legs:

• Front to back (keep legs straight, core stable and strong)

• Side to side (keep legs straight, core stable and strong)

• Back to front (with a knee raise at the front)

A-Skips

A Skips help to develop lower leg strength while encouraging knee lift and promoting an efficient foot strike. Lift one knee up and forward to your waist with your back leg straight as you come off your toe in a skip. Drop the lead foot to the ground, drive your other knee forward, and skip with the second foot. Alternate the legs and swing the opposite arm together with your lead leg.

PHOTO: CHERYL TAY, SPORTPLUS.SG

B-Skips

The B Skip is similar to the A Skip, but you first extend the leg forward. This extension of the leg stretches the hamstring and to emphasise the backward motion as your foot lands on the ground and pulls through. Use the same arm motion and swing your arms while running.

High Knees

These are great to get your heart pumping, and activate your lower body and core muscles. Standing at one spot, start by bringing your right knee toward your chest, slightly above the waist and bring your left hand up. Alternate for the other side – left knee to chest and bring right hand up. Repeat.

PHOTO: CHERYL TAY, SPORTPLUS.SG

Butt Kicks

These strengthen hamstrings and glutes muscles while stretching the quadriceps by overemphasising the leg swings. While standing on the same spot, kick back your legs, in an alternating manner, and aim to have your heels touch your butt.

Serena recommends that you perform each drill for 3 to 4 times at 20 seconds each.

So there you have it, some useful warm-up drills you can easily try out ahead of your next running training ahead of your race. We wish you the best of luck!

#Running #MarathonTraining #SerenaTeoh