Over the next month in anticipation for the VHI Mini Marathon, we will be doing a special blog series covering important topics to consider during your training in the weeks up to the race. Stay tuned for weekly updates and do not hesitate to reach out with any questions. At Ballsbridge Physiotherapy we are happy to help you each step of the way!

Importance of Warming Up/Cooling Down

While training for the VHI Mini Marathon it is very important to add in warm-ups and a cool downs to your daily training plan. Completing a warm-up will not only prevent injury, but will allow your body to properly adapt to running. If you feel like your first 5-10 min of running is significantly harder or slower, a warm-up can help this! It can also improve your overall times and effort and prevent injury. A warm-up can include things like walking, butt kicks, high knees, lunges, building sprints, heel walks, etc.

It is very easy to stop moving and go on with your day immediately after you run, and you may not have a lot of time. However, cool downs are vital to recovery. They can help release tight muscles, and prevent injury and soreness after exercise. It also allows you to be better prepared for tomorrow's workout. For your cool down, you can decrease your speed and effort or even walk for 5-15min. Adding in stretching, yoga, or foam rolling can also be a great addition.