10 Reasons Why a Good Warm-Up is Important

A lot of people know a good warm-up is important, but many still like to skip it (not smart!). At Strong Viking, we totally disagree with that (just do the warm-up!). That’s why we’ve put together a list of 10 reasons why a good warm-up is so important — and we hope to convince YOU to NEVER skip it again. Yes, we’re talking about you! 👀

What is a warm-up?

If you’ve ever taken part in Strong Viking, you know how seriously we take our warm-ups. Together with a big group of fellow vikings, you get ready for the battle. But what exactly is it, and what’s the point?

Simply put: A warm-up is a short preparation before you start exercising. You move gently to get your body going. Think jogging, jumping, or some stretching. This warms up your muscles, raises your heart rate, and your body goes, “Okayyyyy let’s gooooooo!”

10 reasons why you should always do a warm-up

You probably already know that good preparation is important, but here’s a clear reminder of why you really shouldn’t skip it anymore. So listen up: warm-up = not optional. Got it?

1. Your muscles get warm and flexible

Exercising with cold muscles is a no-go! During a warm-up, your muscle temperature rises. This makes the muscle fibers more elastic, meaning they can contract more easily and efficiently. And that’s exactly what you need when you’re about to slide through mud at Strong Viking. By warming up your muscles, you move more smoothly and you prevent severe muscle pain caused by strains or tears!

2. Your heart rate increases gradually

A proper warm-up helps your heart get ready for more intense effort. Instead of sudden strain (which really isn’t fun for your ticker), you raise your heart rate gradually. This lowers the risk of cardiovascular issues — especially for people who are just starting to run or taking up a new sport.

3. Faster reactions and better coordination

During a warm-up, the nerve pathways that control your muscles get activated. This helps you react more quickly and precisely. Especially in sports where timing and speed matter, this is crucial — you definitely don’t want to miss your grip on the Flying Ragnar!

4. You let your lungs adjust

A good warm-up helps your lungs ease into the effort instead of being completely overwhelmed when you suddenly start exercising. More oxygen = less gasping = more power. And who doesn’t want that? Did you know you can also do breathing exercises to train your lungs? As part of your warm-up, they can help improve focus, oxygen flow, and mental clarity.

5. More focus and concentration

Besides the physical effect, good physical preparation also helps you mentally. You switch off your thoughts, tune in to your body, and prepare your mind for the effort ahead. A warm-up is the perfect moment to sharpen your mental focus. You. Got. This. 💪

6. Lower risk of injuries

One of the most important functions of a warm-up is injury prevention. Cold muscles and tendons are less flexible and more prone to damage. Nothing’s more frustrating than dropping out before the Strong Viking finish because of a silly muscle injury. With warm muscles and loosened-up joints, you reduce the risk of slips — both literally and figuratively.

7. Improve your performance

Research shows that vikings and athletes who do a proper warm-up perform better. What more could you want? You’ll notice that you run faster, train stronger, and get tired less quickly. The warm-up makes your body efficient, explosive, and ready to blaze. 🔥

8. You practice technique in advance

During a warm-up, you can also repeat sport-specific movements like pull-ups, burpees, or push-ups to prepare for the monkey bars or rope climbing during Strong Viking! This way, you prepare not only your body but also your technique and muscle memory for the real deal.

9. You activate the right muscle groups (muscle activation)

A good warm-up ensures that not only do you get warm, but the right muscles ‘wake up.’ For example: whether you’re just starting to run or running a marathon, you want your glutes to work too, not just your hamstrings doing all the work. They need to work together! This improves your posture, technique, and prevents overload.

10. You start building your endurance

A warm-up is actually your first training phase where your body learns to handle exertion. This stimulates your cardiovascular system and muscles to work more efficiently, which improves your endurance in the long run.

What about the cool down?

Besides a warm-up, a cool down is also super important! A cool down is the gentle way to bring your body back to rest after intense exercise (like recovering after a marathon) or sports activity. It usually consists of light activities such as walking, easy cycling, or stretching, and typically lasts 5 to 15 minutes.

It helps lower your heart rate and breathing gradually, removes waste products from your muscles, prevents muscle soreness, and promotes recovery. It also helps you mentally relax after the effort! Time to feel completely zen. 😉

Preparing for Strong Viking

On the day of the Strong Viking run, you always start with a good warm-up. We want you to reach that finish line, so we’re happy to give you a hand to get off to a great start! Plus, we’ve put together some super handy obstacle run training plans to help you prepare optimally for your run!

Want to prepare perfectly for the big day? Make sure to get your ti\cket on time, check out the practical information page, and read some obstacle run articles! Good luck!