For your run today, do a warm up.
If that is something you are already doing, congrats. Hopefully you are changing up your pre-run warm up as needed to target areas that are tight, need PT and are using the time for corrective exercises.
If you do not currently warm up, today your assignment is to warm up for 2 minutes only. To develop a habit you need to make it easy and in this case, you already have a well established co-habit, RUNNING! Always warming up pre-run is stacking one habit on another. Warming up for 2 minutes is pretty easy, especially since your run is likely 30 minutes or more. You can do more than 2 minutes, but if you start the habit by promising ONLY 2 minutes, then you aren't being stopped by feeling short for time.
Another way to make a habit stick is to make it visible. In this way, you can put something, like your PT mini bands next to your running shoes OR put your running shoes next to a yoga mat/foam roller/mini bands. By keeping these items together, you get a visual cue to do the thing.
So today think of a way to start a new habit of a pre-run warm up OR a post run mobility session. Use habit stacking and visibility to help the habits stick.
Why warm up?
"A 2007 review article in the journal Sports Medicine, underscores the importance of the warm-up for injury prevention. Through raising the temperature of working muscles and increasing the diameter of blood vessels (vasodilation), the warmup increases blood flow through the body. More oxygen is sent to working muscles in the service of energy production. The speed and force of muscle contractions increases, as does the speed of nerve transmissions. Flexibility is enhanced, and a protective mechanism is put in place whereby muscles require a greater force and length of stretch to produce a tear or strain. Think of the classic analogy of a rubber band. A warm rubber band stretches further and faster than a cold one, which is more liable to snap apart."
Read the entire article and get ideas for warm ups here:
More resources for warm ups here: