Probably moreso during these colder months, but still relevant even when that sun's blazing 😎,
DON'T FORGET OR FOREGO THAT WARM-UP!
A proper pre-run routine is going to make all the difference between dreading your run, or loving it!
Yes it's easy ( I may have been guilty in the past myself) trainers on ready to go you're off!!! But don't, it's a recipe of disasters, setting off at full speed combined with cold tight muscles fresh from the armchair OUCH... The risk of pulling a muscle, tweaking that tendon, worse still a bone or joint, or just hitting a pace you'll never sustain.
The easiest warm up, we all do it couch to five k actually use it freely, WALKING!
It's more than just a walk, it's a low intensity activity, it eases your body from sitting mode into workout mode. Walking actually uses all those muscles, joints and tendons that you're going to use for your running, its just walking uses them gently 👍, hence the perfect way to warm up.
In addition as you progress, even as a graduate or beyond DYNAMIC STRETCHES are a brilliant way to warm those muscles pre run, they'll increase your heart rate, warm up the body's temperature ready for exercise and it'll get that blood flowing, all this will help you run more efficiently!
A HEALTHY RUNNER IS A WARMED UP RUNNER!
And for those calves which are so often problematic ⏬
For those illiotibial band (ITB) this is the thick cord of muscle that runs down the outside of the thigh to the knee.