Warm Up

by Cheng-Ling Chen — January 15, 2008

It was freezing out Saturday morning when my running buddy and I set out for our regular run. I felt stiff and cranky, and everything hurt a little. Instead of rolling out of bed right into our run, I probably should have spent a few minutes warming up. My body didn't get a chance to ramp up steadily, and she let me know it by the cramp in my left calf half way up the hill.

Here are a few good pre-workout stretches you may like to check out. They'll warm up your spine and major muscles.

• Nodding Means Good. Place hands at the base of the head with fingers together, thumbs pointing down and elbows pointing straight ahead. As you exhale, lower your head, chin yearning for the chest. Keep the back straight and shoulders rolled down and back. Inhale to lift the head. Do a couple rounds to warm up the neck, shoulders and upper back.
• Elastic like a Rubber Band. With one foot in front of the other, stand on your tip toes, arms raised. Inhale and stretch as far vertically as you can. As you exhale, slowly lower down into a standing forward bend, finger tips touching the floor or the shins. Inhale and come back up to your tippy toes. With arms stretched overhead, switch the other foot in front. Exhale and lower down. Do a couple rounds to warm up the spine and your limbs.
• Spring Forward. Stand with feet shoulder-width apart. Step right foot forward into a high lunge. Shoulders down and back straight, fingertips touch the floor. You should feel your right thigh heating up and a slight stretch in your left calf muscle. Step back to standing. Then step left foot forward into a lunge on the other side.
• One-Legged. Stand next to a wall. With left hand on the wall for balance, raise your right heel towards your glutes and hold onto your right foot with your right hand. Push the heel closer to the glutes for a deeper stretch. You should feel a stretch in your hamstrings. Follow up with the other side.
• Wall Sticker. While you are at the wall, plaster your right arm against the wall, so that the palm, inner elbow and shoulder are flat against the wall. Inhale and slowly turn your body away from the wall to feel the stretch in your right bicep, shoulder and chest. Repeat on the other side.

Do a quick round of these warm up stretches before starting on your full workout. Your body will thank you, and you'll know it.