1. Warm Up to a Treat Run
Running warm-ups are an important element of any good run. Warming up before you run relaxes and readies your muscles so that they aren't shocked when you begin to move. Warm-ups also reduce the amount of lactic acid in your muscles so you don't experience painful cramping in your legs during and after a run. A full warm-up will also increase your metabolism and help burn fat during your workout.
2. Get Warm From Head to Toe
Warm-ups before a run aren't just for the legs. Warm up your whole body to get the most out of your run and maximize your workout. Your warm-up regimen will be as individual as your workout routine, but make sure that you include exercises that warm up all of your muscles from your neck all the way down to your toes. Work in sections of your body. You can start by warming up your head and neck, and then move to other parts of your body, including your hands and feet, finishing with your legs. You can also just go from the top down, starting at the top of your head and finishing with the soles of your feet.
3. Pay Attention to Trouble Areas
If you have muscles that are weak or prone to injury make sure that you give them extra attention when you warm up. Body parts that you have injured before like knees and ankles need to be warmed up before a run to keep them functioning properly and to make sure you don't injure them again.
4. Take Thirty
Start warming up about 30 minutes before you start your run. Pace your warm-ups so your body gets warmed up and ready to run at a slow, steady pace. Giving yourself a half hour guarantees that you have time to warm up every part of your body without rushing your warm-up routine. Every part of you will be ready to run when it's time.
5. Feels So Good
Warm-up exercises should leave your body feeling good and ready to run. Choose warm-up exercises that make all of your muscles feel primed for a run without causing you pain or discomfort. Try simple stretches and warm-up calisthenic exercises like pushups and situps, but don't push it. If your warm-up exercises hurt, make you strain an excessive amount or leave you feeling like you can't run, try a different warm-up routine.
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