Running or jogging is a wonderful activity that promotes weight loss or weight management, encourages bone health as a weight-bearing exercise and helps reduce stress and burn calories for a good overall workout. However, injuries can occur when running, especially if the runner doesn't warm up before running and cool down afterward. A variety of warm-up exercises and stretches can help prevent injuries, such as pulled muscles or tendons, and help supply oxygen and nutrients to the body for the physical exertion ahead.
Calf-Stretch Exercises
Stand 2 or 3 feet from a wall, and place your hands at shoulder level on the wall, supporting your upper torso. Slightly lean forward so you feel the pull along the back of your calves. You can adapt this exercise by standing a bit farther from the wall and leaning almost perpendicular to the ground, with your arms still reaching out at shoulder level, Cool Running suggests. Extend one foot farther back, and press down into the heel, feeling a deeper stretch in the calf. Bring the same foot forward, and place the heel on the ground. Keeping the heel on the ground, pull the toes inward toward the body to offer a good stretch to the muscle directly below the calf muscle. Do each of these exercises three to five times for each foot.
Hamstring and Quad-Stretch Exercises
Stand with your feet about shoulder-width apart, with one hand using a wall, tree or other object for support. Lift your left foot off the ground, tucking the foot toward your buttocks. Grasp that foot with the opposite hand behind the buttocks. Gently pull the foot as close to the buttocks as you can, standing straight. Release and lower the left foot, then repeat the process with the right foot. Do this exercise two or three times on each side, Cool Running says, for proper stretching and a warm-up for the thighs, hips and buttocks.
Get Your Blood Pumping
Jump rope or do jumping jacks. Light jogging, squats and lunges also help warm up the legs and get them ready for a run. Aim for 15 to 20 reps of squats and lunges, keeping your back straight and your abdominal muscles tucked in. This helps get oxygen-enriched blood pumping throughout your body and warms up joints and muscles in preparation for a run. You also can climb steps or stairs for a minute or so--anything that gets your circulation going and your heart rate slightly increased is a good way to warm up and prevent injuries.
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