{"id":35599,"date":"2025-07-31T07:29:39","date_gmt":"2025-07-31T05:29:39","guid":{"rendered":"https:\/\/www.galex.si\/preparing-for-a-run-how-to-properly-warm-up-your-muscles-and-avoid-injuries\/"},"modified":"2025-10-08T11:05:11","modified_gmt":"2025-10-08T09:05:11","slug":"preparing-for-a-run-how-to-properly-warm-up-your-muscles-and-avoid-injuries","status":"publish","type":"post","link":"https:\/\/www.galex.si\/en\/preparing-for-a-run-how-to-properly-warm-up-your-muscles-and-avoid-injuries\/","title":{"rendered":"Preparing for a run: how to properly warm up your muscles and avoid injuries"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Why is warming up before running so important?<\/strong><\/h2>\n\n<p>Running injuries are often not the result of poor running technique, but <strong>of improper preparation<\/strong> . By warming up, the body gradually raises <strong>muscle temperature<\/strong> , improves <strong>circulation<\/strong> , and activates neuromuscular coordination, which reduces the risk of muscle strain, sprain, or tendonitis.  (1*)<\/p>\n\n<p><strong>Also heating:<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>improves joint mobility,<\/li>\n\n\n\n<li>reduces muscle stiffness,<\/li>\n\n\n\n<li>increases psychological readiness for effort.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><strong>Effective warm-up before running \u2013 step by step<\/strong><\/h2>\n\n<h3 class=\"wp-block-heading\"><strong>1. Light aerobic activation (5\u201310 minutes)<\/strong><\/h3>\n\n<p>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.  <\/p>\n\n<h3 class=\"wp-block-heading\"><strong>2. Dynamic stretching exercises<\/strong><\/h3>\n\n<p>Avoid static stretching before running \u2013 this can reduce strength and increase the risk of injury. Instead, use <strong>dynamic exercises<\/strong> , such as: <\/p>\n\n<ul class=\"wp-block-list\">\n<li>high knees (&#8220;skipping&#8221;),<\/li>\n\n\n\n<li>lunges,<\/li>\n\n\n\n<li>circling with arms and hips,<\/li>\n\n\n\n<li>swinging your legs back and forth.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><strong>How to prevent muscle pain after running<\/strong><\/h2>\n\n<p>After your run, take a few minutes to <strong>cool down<\/strong> and <strong>do static stretching<\/strong> to reduce muscle tension and promote recovery. Additionally, you can: <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>drink enough fluids<\/strong> (especially with electrolytes),<\/li>\n\n\n\n<li>consume <strong>protein<\/strong> to rebuild muscle fibers,<\/li>\n\n\n\n<li>use <strong>REMIGAL GEL<\/strong> again, which cools, relaxes and helps reduce the feeling of inflammation after exertion.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><strong>REMIGAL GEL \u2013 double effect for double support<\/strong><\/h2>\n\n<p>The combination of <strong>menthol<\/strong> and <strong>capsaicin<\/strong> in REMIGAL GEL creates a sequential effect:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Cooling<\/strong> has an analgesic effect \u2013 it reduces the sensation of pain.<\/li>\n\n\n\n<li><strong>Heating<\/strong> relaxes muscles and speeds up circulation.<\/li>\n\n\n\n<li>It is ideal <strong>after exercise as it helps relax muscles and promote easier recovery.<\/strong> <\/li>\n<\/ul>\n\n<p>Paraben-free, fast-absorbing formula and suitable for daily use &#8211; for anyone who runs, walks or spends their free time actively.<\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Train smart to enjoy your run<\/strong><\/h2>\n\n<p>Running is a natural form of exercise, but injuries can also occur due to <strong>a rash start<\/strong> or <strong>poor preparation<\/strong> . Proper warm-up, dynamic exercises, regeneration and functional products, such as <strong>REMIGAL GEL<\/strong> , are key to a safe, comfortable and long-lasting running experience. <\/p>\n\n<p>Literature: (1*)<\/p>\n\n<ol class=\"wp-block-list\">\n<li>Source:  <strong><em>Does warming up prevent injury in sport? The evidence from randomized controlled trials? <\/em><\/strong>, (AJ Fradkin, BJ Gabbe, PA Cameron), <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16679062\/\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">https:\/\/pubmed.ncbi.nlm.nih.gov\/16679062\/<\/mark><\/a><\/li>\n<\/ol>\n<div data-block-name=\"woocommerce\/featured-product\" data-edit-mode=\"false\" data-image-fit=\"cover\" data-min-height=\"258\" data-product-id=\"26699\" data-show-desc=\"false\" data-show-price=\"false\" class=\"wc-block-featured-product alignnone has-background-dim wp-block-woocommerce-featured-product\" style=\"min-height:258px;\"><div class=\"wc-block-featured-product__wrapper\"><div class=\"background-dim__overlay\" style=\"background-color: #000000\"><\/div><img decoding=\"async\" alt=\"REMIGAL GEL \u2013 Cooling and warming gel for massage and relaxation before and after sports activities.\" class=\"wc-block-featured-product__background-image\" src=\"https:\/\/www.galex.si\/wp-content\/uploads\/2019\/12\/Remigal_Gel_Mockup1-1024x1024.jpg\" style=\"object-fit: cover;object-position: 50% 50%;\" \/><h2 class=\"wc-block-featured-product__title\">REMIGAL GEL \u2013 Cooling and warming gel for massage and relaxation before and after sports activities.<\/h2><div class=\"wc-block-featured-product__inner-blocks\">\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-16018d1d wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.galex.si\/en\/?attachment_id=2384\">Shop now<\/a><\/div>\n<\/div>\n\n<\/div><\/div><\/div>\n<h2 class=\"wp-block-heading\">Read our latest posts<\/h2>\n<ul class=\"wp-block-latest-posts__list is-grid columns-3 wp-block-latest-posts\"><li><div class=\"wp-block-latest-posts__featured-image\"><img decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/www.galex.si\/wp-content\/uploads\/2025\/09\/Galex-blog-slike--150x150.webp\" class=\"attachment-thumbnail size-thumbnail wp-post-image\" alt=\"\" style=\"\" srcset=\"https:\/\/www.galex.si\/wp-content\/uploads\/2025\/09\/Galex-blog-slike--150x150.webp 150w, https:\/\/www.galex.si\/wp-content\/uploads\/2025\/09\/Galex-blog-slike--600x600.webp 600w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/www.galex.si\/en\/nettle-a-natural-gift-of-forest-wisdom\/\">Nettle \u2013 a natural gift of forest wisdom<\/a><div class=\"wp-block-latest-posts__post-excerpt\">Stinging nettle (Urtica dioica) is an ancient medicinal plant rich in nutrients and antioxidants. It is clinically supported for its allergy relief, anti-inflammatory and nutritional value. Nettle tea or dishes provide gentle yet effective support for the body.  <\/div><\/li>\n<li><div class=\"wp-block-latest-posts__featured-image\"><img decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/www.galex.si\/wp-content\/uploads\/2025\/08\/opekline-150x150.webp\" class=\"attachment-thumbnail size-thumbnail wp-post-image\" alt=\"\" style=\"\" srcset=\"https:\/\/www.galex.si\/wp-content\/uploads\/2025\/08\/opekline-150x150.webp 150w, https:\/\/www.galex.si\/wp-content\/uploads\/2025\/08\/opekline-600x600.webp 600w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/www.galex.si\/en\/burns-how-to-recognize-them-take-action-and-restore-the-skin-with-ribogal-fish-ointment\/\">Burns: how to recognize them, take action and restore the skin with Ribogal fish ointment<\/a><div class=\"wp-block-latest-posts__post-excerpt\">Burns weaken the skin barrier, causing moisture loss and inflammation. 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Ribogal fish ointment, rich in petrolatum, lanolin and omega-3 fatty acids, supports skin regeneration, guides its protection and hydration, and accelerates the healing process.  <\/div><\/li>\n<li><div class=\"wp-block-latest-posts__featured-image\"><img decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/www.galex.si\/wp-content\/uploads\/2025\/08\/jogurt-skleda-z-lanenim-semenom-150x150.webp\" class=\"attachment-thumbnail size-thumbnail wp-post-image\" alt=\"\" style=\"\" srcset=\"https:\/\/www.galex.si\/wp-content\/uploads\/2025\/08\/jogurt-skleda-z-lanenim-semenom-150x150.webp 150w, https:\/\/www.galex.si\/wp-content\/uploads\/2025\/08\/jogurt-skleda-z-lanenim-semenom-600x600.webp 600w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/www.galex.si\/en\/yogurt-bowl-with-flaxseed-for-energy-digestion-and-heart\/\">Yogurt bowl with flaxseed for energy, digestion and heart<\/a><div class=\"wp-block-latest-posts__post-excerpt\">Yogurt bowl with flaxseed, berries and nuts \u2013 a nutritious and refreshing meal, rich in fiber and omega-3 to support the heart and digestion.<\/div><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Effective preparation for running means more than just lacing up your sneakers. In this article, we reveal key warm-up exercises, injury prevention tips, and the use of REMIGAL GEL for post-workout muscle relaxation.   <\/p>\n","protected":false},"author":8,"featured_media":36102,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[777],"tags":[774,794,771,793,792],"class_list":["post-35599","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-special-care","tag-cooling-gel","tag-injury-free-running","tag-muscle-regeneration","tag-preparing-for-a-run","tag-remigal-gel-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Preparing for a run: how to properly warm up your muscles and avoid injuries - Galex<\/title>\n<meta name=\"description\" content=\"Proper warming up before running reduces the risk of injury. 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