How North West runners can stay injury-free for this Sunday’s Cheshire Half Marathon

With the Cheshire Half Marathon happening on Sunday,  Professor Ibrahim Malek outlines how runners should warm up for the Cheshire Half Marathon.

Professor Malek shares practical advice on the safest and most effective way to warm up before the Cheshire Half Marathon:

What types of injuries do you commonly see in runners preparing for this race that could have been avoided with a proper five-minute warm-up?

A study found that people who don’t warm up are 4.9 times more likely to be injured than those who do. Professor Malek explains the reasons why a warm up is so crucial, “Some of the most common injuries that occur when a proper warm-up is skipped are muscle cramps, muscle strains and pulled muscles. However, more serious injuries can also occur, especially if a warm-up is skipped before an intense workout.” 

“These injuries often need medical interventions to ensure proper healing. They include torn ligaments, tendons and muscles. An inadequate warm-up also increases your risk of damaging your cartilage, which acts as a protective cushion between your bones, such as a meniscus tear in your knee.”

What is the most dangerous warm-up myth you hear from runners or fitness influencers preparing for a half marathon?

Professor Malek discusses the best way to warm up before going on a long run, ”There is a common myth that static stretches are a helpful warm-up exercise. However, static stretching of cold muscles can actually increase the risk of injury. It is, therefore, better to perform static stretches as part of a cool-down routine when your muscles are already warm.” 

“During a warm-up, dynamic stretches are more effective, i.e. movement-based stretches that mimic the movements you will make when you exercise.”