Unfortunately, most runners do not warm up before running fitness. They believe that it is not necessary to warm up the body before a light run. However, it is not. Ignoring warm-ups is a direct way to getting injured and reducing the effectiveness of training. And it doesn’t matter how long and how intense the training is. What exercises should be included in the warm-up, and how to do them correctly? We will understand this in more detail.
Why knead the body before running?
Those runners who ignore the warm-up, think that the muscles will warm up in the process of training. However, later it turns out that there are problems with the joints, bone and muscle skeleton. Especially warming up the body is necessary before the morning run, because the muscles become numb and lose elasticity overnight.
Those who run in the evenings, also often refuse to warm up, mistakenly believing that they were quite active during the day. In fact, the intensity of the muscles, joints and ligaments in the process of running fitness and in making daily movements is different. In the first case, it is several times higher. Hence the importance of warm-up exercises. Their meaning is as follows:
prevention of accidental drops during the training process;
preparing the heart, lungs and nervous system for the upcoming loads;
leveling the risk of muscle cramps, increasing their temperature, improving flexibility and elasticity;
improved blood flow to muscle tissue;
setting proper breathing;
speeding up the metabolism and improving the effectiveness of losing weight;
stimulation of natural lubrication to improve joint mobility.
Rules of quality workout and its types
Warming up can be ballistic, dynamic and static. The first is carried out in a chaotic manner, it warms up the muscles well, but is less dynamic than its productivity. This workout involves a series of exercises in motion and with effort. It takes time, but is very effective in terms of preparing for loads. Static warm-up before jogging is stretching the muscles and fixing the body in a certain position for a few seconds. As a rule, people practicing running fitness, spend first dynamic and then static stretching.
When warming up the body before jogging, it is important to consider the following points:
Do warm-up exercises just before training. Musculature has the ability to quickly "cool down" and return to its usual state.
Do not pay attention only to the muscles of the legs. While running, other muscles are involved, so it is important to warm up the neck, back, arms and other parts of the body.
Watch your breath. During the warm-up you should breathe deeply and evenly so that all tissues and organs are enriched with oxygen.
Give warm-up enough time. Before a light run, you can warm up for 10 minutes, and those who want to lose weight should warm up their muscles a little longer – about 20 minutes. If it's cold outside, you need to warm up for half an hour.
Increase the pace and intensity of the warm-up exercises gradually. It is recommended to start with walking.
Exercises to warm up the body before jogging
Starting a warm-up before running fitness should be from the cervical, gradually moving to the legs. Recommended heating movements:
Standing exactly, do 15 tilts of your head: right, left, forward and backward. Next, make 10 semicircles, moving your head from one shoulder to the other – first by tilting it forward and then tilting it back. After that, draw 10 full circles with your head clockwise and the same number against it.
Make 10 rotations with shoulders back and forth, first alternately, then two at a time. Next, knead the brush, turning them clockwise and against it. After that, perform 10 sweeps with your hands – first with the left, then with the right, and then with two at the same time.
Put the foot on the width of the pelvis, hands – on the waist. Run 5 tilts of the body forward, right, left, back. Do not bend your knees. Fix the hips and make the same number of rotations with the body clockwise and against it. After that, fix the upper torso and perform 5 rotations with a pelvis in both directions.
Raise the right leg bent at the knee and pull it up to the body with your hands, duplicate the exercise with your left leg. To rise on socks, lower alternately right and left heels. Then perform 5 rotations of the feet in different directions.
Lunge forward with your right foot, lock in this position and perform 5 spring movements. Duplicate the item with the other leg.
At the end of the warm-up is recommended to make a few jumps and run on the spot. You should also run a small distance at a slow pace, step back and run a few meters at high speed. It is recommended to run at first with a high raising of the knees, and then with overlapping heels back.
What not to do before running fitness?
What is not recommended to do, kneading before running fitness:
Do not start warming up with stretching exercises. Especially if you plan to run in the morning.
Do not focus on stretching, in particular, if you are new to running fitness. Beginners just have to do simple warming movements.
Do not eat or drink immediately before warming up and jogging.
Do not warm up too long, if that is not required by the weather. Otherwise, the muscles get tired and the strength to run will not remain.
Stretching after jogging
Running fitness, like other sports, requires stretching after a workout. It will help make muscles and joints more elastic, prevent the appearance of pain. What exercises are recommended to do:
Stand with outstretched hands in any support. To set the left foot forward and bend a little, to take the right back, placing the whole foot on the ground. Pull the calf muscle of the right leg. Duplicate motion for the other limb.
Put the heel of the left foot on the support, about 40 cm high, pull the toe towards you. Keeping your back straight, lean forward with the maximum amplitude. After a few seconds, change legs and duplicate exercise.
Holding the left hand for support, bend the right leg, hold the foot with the right hand and pull the heel to the buttock. After a few seconds, change hands and feet.
Lunge forward with your left foot so that the thigh is parallel to the floor and lock in. After a few seconds, repeat the movement of the other limb.
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