Many people open their front door and head out on a run, but that's not the best way to approach running. Taking a few minutes to warm up before you begin your run can make a huge difference in how you feel both during and after your run. Some people believe that a rigorous stretching routine is the best way to prepare for a run, but science has debunked this theory. Stretching is important, but the muscles should be warmed up before they are stretched.
Get Your Blood Flowing
At the beginning of your exercise session, take a few minutes to get your blood flowing. Start with a brisk walk, gradually easing into an easy jog. The amount of time you spend on this depends on a variety of factors. If you exercise late in the day, a few minutes may be enough to get your body ready for a workout. If you exercise first thing in the morning, you may find that a longer warm up is necessary.
Work on Form
After a warm up jog, take a few minutes to work on your running form. Choose one or two of the following exercises, and rotate through them over the course of the week. High knees: This exercise is similar to jogging in place. The emphasis is on lifting your knees as high up in front of you as possible. It is fine to move forward, but the emphasis is on the up and down motion of the legs. Butt kicks: In this exercise jog slowly, kicking back with your trailing leg, stretching the quadriceps and kicking your glutes. Crossovers: Jog sideways, alternating the left and right leg, crossing over in front. Walking lunges: Lunge forward with the left leg, bending the left knee until the upper body is over that leg. Press down with your left heel and push the weight up, lunging forward with your right leg, repeat. Ten repetitions of one or two of these drills before each run will improve your form and running efficiency.
Stretch
Finally, take a few minutes to stretch. This is an easy task to neglect, but stretching increases flexibility and reduces the risk of injuries. Stretch the hamstrings, glutes, quadriceps and calves thoroughly before you begin your run.
Member Comments