Runners preparing for this weekend’s Great Welsh Marathon are being urged to prioritise proper warm-ups to reduce the risk of injury after months of training.
The Great Welsh Marathon, Half Marathon and 10k take place on Sunday, with participants from across Wales set to take part after weeks of preparation. However, research suggests that half of runners experience an injury each year that prevents them from running for a period of time, highlighting the importance of injury prevention in the final days before race day.
Experts warn that a last-minute injury, whether during training or on the day itself, could undo months of hard work.
Online search data also suggests many runners are unsure about the best way to prepare their bodies before a run. Across the UK, there are nearly 3,000 searches every month for the term ‘warm up for run’.
Professor Ibrahim Malek, Consultant Orthopaedic Surgeon at Spire Yale Hospital, who has carried out thousands of hip and knee joint replacements during his career, has shared advice for runners to help reduce the risk of injury ahead of the race.
He said skipping even a short warm-up could significantly increase the likelihood of getting hurt.
“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.”
Professor Malek also highlighted a common misunderstanding about stretching before exercise, which he says could increase the risk of injury rather than prevent it.
“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.”
With thousands of runners expected to take part in this year’s event, experts say taking just a few minutes to warm up properly could help participants reach the start line and finish line safely.
