You are viewing the article How to Warm Up Before Running at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 1,296 times.
You don’t need to spend a lot of time warming up, but a light warm-up can prevent injury and help get the most out of your run. Before a running session, you should do a light warm-up to increase blood circulation, such as jogging or jumping. After that, muscles and joints will be ready to work at full capacity. Increases heart rate and blood flow to muscles and connective tissues in preparation for a run. If you have shin pain, there are ways to treat and prevent it!
Steps
Start with light cardio
- You won’t be able to run without increasing blood circulation and warming up your muscles with the light cardio exercises discussed in this section.
- If you’re going to warm up by walking, maintain a faster pace than usual and swing your arms like you’re jogging. [2] X Research Source
- Go for a light jog or walk until it feels natural. Avoid jogging too far just to warm up; Many people feel exhausted after about 25 minutes of light jogging.
- Butt kicks and knee elevations are great ways to help move the hip joint and increase blood circulation around the cartilage, which lubricates the connective tissues.
- When jumping rope, use the tips of your feet to support your body and use your wrists to rotate the rope (not your shoulders/arms). [5] X Research Sources
Stretch before jogging
- Although there is evidence that static stretching can have an adverse effect on performance, dynamic stretching has no proven negative effects. [7] X Research Sources
- Squats without weights or squats with body weight means you don’t carry extra weight, all you need is your body weight (like a standard push-up).
- In general, feet should be shoulder-width apart and face forward. Focus on looking straight ahead, lean your shoulders back and keep your back straight.
- It may take some time for some people to get used to this pose, but it should be activated by flexing the hips as if in a squat. [9] X Research Source
- Once you’ve gotten used to the forward lunge and twisting lunge, you’ll do 10-20 reps of the backward lunge and sideways step. [10] X Research Source
- Do another variation of this exercise by kicking both legs out at the same time instead of just kicking one leg at a time. [11] X Research Source
- When you are stretching your legs to the fullest, remember to squeeze your glutes and hold this stretch for a few seconds before returning to your normal position. [12] X Research Source
- Do A-skip and B-skip in the room, gym, or on the field.
- As you move forward, move your arms as if you were jogging.
Prevention and treatment of shin pain
- To maintain the effort, you should increase your distance and speed by 10% per week. [15] X Research Source
- It is very common to extend the stride at the end of a race or practice session to get to the finish line quickly. [16] X Research Source
- At first, this activity will not be easy. You should walk back and forth for 15-30 seconds each set and do about 3 sets. [17] X Research Source
- If you don’t have an elastic band or towel, stand in front of a wall with your feet 1 to 2½ feet apart. Lean against the wall until you feel a pull in your thighs.
- In general, you should only hold this stretch for 20-30 seconds and repeat 2 to 3 times for each leg. [18] X Research Sources
- Over-the-counter pain relievers such as ibuprofen or aspirin can also help. Consult a doctor if pain persists for more than 2 weeks. [20] X Research Source
Advice
- Remember to buy the right running shoes before you start!
- Replace worn running shoes to avoid injury.
- Cool down at the end of each workout by slowing down and switching to walking. Finish with dynamic stretches, and slowly transition to static stretches.
Warning
- Poor posture or technique can leave you vulnerable to injury. Have a fitness professional or trainer check you out and give you postural advice.
This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 1,296 times.
You don’t need to spend a lot of time warming up, but a light warm-up can prevent injury and help get the most out of your run. Before a running session, you should do a light warm-up to increase blood circulation, such as jogging or jumping. After that, muscles and joints will be ready to work at full capacity. Increases heart rate and blood flow to muscles and connective tissues in preparation for a run. If you have shin pain, there are ways to treat and prevent it!
Thank you for reading this post How to Warm Up Before Running at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
Related Search: