What is the perfect way to warm up before a run?
This is one of the longest running (intended puns) of the current community. When we grew up, most of us were advised to use static trails before running. Static stretching, of course, helps to improve your flexibility before training and to bring your muscles and joints into new and more comfortable areas.
For many, this is the standard warm-up phase before a run. They feel good and warm the body a little, without fatigue or increasing the heart rate. The bright side to it, theoretically: You have the feeling that you have more energy and in the long term "Pumm" have. It's also fast and easy and simple.
But the static warm-up before the onset is Not the best step, as recent studies have shown: A study of 2017 found that stretching before activity actually reduced your "power output," which is basically your ability You can not really attack ground and push forward with force, you'll be a slower runner.
And 11 years ago a study encouraged the dynamic strains and showed that it improved human performance and influenced everything, what you want during a good run: power, speed, agility, strength, stamina and aerobic capacity.
Thu The trick of this warmup: It takes time and energy, but when you pay It is best to burn 10 minutes before the next run.
Warming Up Before Warming Up
The smartest and most efficient warm-up allows your body to relax, gradually increase your blood flow and heart rate, and prepare you for the intended sport.
This is especially important for runners who repeat a very similar movement (your step) over and over again. You want to repeat a clean step, do not waste movement, or use harmful mechanisms.
So we will warm up in several steps.
Go before you run
You'll just start this warm-up: by walking. Walking is a low-intensity exercise that increases blood flow. This is especially useful if you have been sitting all day. It will also bring your joints, muscles and tendons through normal ranges of motion. Run for 3 to 5 minutes. You can do this at the shorter end, about 3 minutes.
Then Jog And Stride
As soon as you finish walking, you move to the right in a jogging mode 3 to 5 minutes, preferably closer to 5 minutes Once the blood is flowing and the muscle temperature has risen, you are ready to go.
What is a step? Imagine a step as much as a running drill. You exaggerate your running style. They do not try to go fast, but with each step, step by step, try to be precise: knees up, feet dorsiflexed above, drifting heavily off the ground. If you increase the tempo slightly, the step movements should be natural.
Increase the pace for about 50 meters, gradually slow it down and then walk again. After 25 to 50 meters, walk 50 meters again, then walk again into a jogging step and then continue. repeat this 3 times.
Dynamic Warm Up
Your body is almost ready to run hard and fast for your workout now. Your goal is to move the skeletal muscles you will be using during your run – glutes, quads, hamstrings, hip flexors, and calves – while providing important stabilizers such as the abdomen and shoulders. Do each of the six moves below to do that.
Standing High Pull
Get up and grab your knees with both hands. Pull your right knee to the chest; Come on your left toes. Repeat on the other side. This is 1 repetition; do 5.
Glute Table Top
Stand up. Weigh your right leg at the knee and ankles in one hand. Pull your ankle and knee into the chest. This is 1 repetition; do 5 per side.
Get up, left knee bent, right leg stretched forward and straight. Your right heel should be in the ground. Hinges at the hips and down to the toes, scoop and return to the standing position. This is 1 repetition; Make 5 per page.
Get up and grab your right ankle with your right hand. Pull your right foot towards your right buttock side. You should feel a stretch in your buttocks. Pause, then return to the beginning and repeat on the other side. This is 1 repetition; do 5 per side.
One-Legged Deadlift without Weight
Stand on your right leg with your knee slightly bent. Hold your core and keep your back flat. Hinges at the hips and bend forward until the trunk is approximately parallel to the ground. Break here. Then drive back to the start; Repeat on the other side. This is 1 repetition; do 5.
Stand on your right leg with your knee slightly bent. Take your right knee as high as possible towards the chest. Lower this knee and push it while your forefoot glides across the floor. This will stretch your hips. This is 1 repetition; do 5 on each side.
This is an ideal warm-up workout in which the body is prepared for its mission and you are set for success. And do not forget to qualify for success in other ways too. This can (and should) include foam rollers throughout the week, and closely monitor and monitor the diet. And do not forget the core reinforcement, which can be easily trained with planks (you need a refresher course for planks? Watch the video below). Fitness will continue when you leave the training.