Preparing for a run: how to properly warm up your muscles and avoid injuries
Why is warming up before running so important?
Running injuries are often not the result of poor running technique, but of improper preparation . By warming up, the body gradually raises muscle temperature , improves circulation , and activates neuromuscular coordination, which reduces the risk of muscle strain, sprain, or tendonitis. (1*)
Also heating:
- improves joint mobility,
- reduces muscle stiffness,
- increases psychological readiness for effort.
Effective warm-up before running – step by step
1. Light aerobic activation (5–10 minutes)
Start by walking or jogging in place. The goal is to get your heart rate up and warm up your body. Jumping rope or light cycling are also suitable.
2. Dynamic stretching exercises
Avoid static stretching before running – this can reduce strength and increase the risk of injury. Instead, use dynamic exercises , such as:
- high knees (“skipping”),
- lunges,
- circling with arms and hips,
- swinging your legs back and forth.
How to prevent muscle pain after running
After your run, take a few minutes to cool down and do static stretching to reduce muscle tension and promote recovery. Additionally, you can:
- drink enough fluids (especially with electrolytes),
- consume protein to rebuild muscle fibers,
- use REMIGAL GEL again, which cools, relaxes and helps reduce the feeling of inflammation after exertion.
REMIGAL GEL – double effect for double support
The combination of menthol and capsaicin in REMIGAL GEL creates a sequential effect:
- Cooling has an analgesic effect – it reduces the sensation of pain.
- Heating relaxes muscles and speeds up circulation.
- It is ideal after exercise as it helps relax muscles and promote easier recovery.
Paraben-free, fast-absorbing formula and suitable for daily use – for anyone who runs, walks or spends their free time actively.
Train smart to enjoy your run
Running is a natural form of exercise, but injuries can also occur due to a rash start or poor preparation . Proper warm-up, dynamic exercises, regeneration and functional products, such as REMIGAL GEL , are key to a safe, comfortable and long-lasting running experience.
Literature: (1*)
- Source: Does warming up prevent injury in sport? The evidence from randomized controlled trials? , (AJ Fradkin, BJ Gabbe, PA Cameron), https://pubmed.ncbi.nlm.nih.gov/16679062/
REMIGAL GEL – Cooling and warming gel for massage and relaxation before and after sports activities.
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