6/14/2023 0 Comments Warm up culrs up![]() ![]() That’s because you literally shake out any jitters before you take your first step. If you've run a long race before, it's likely you'll see plenty of other people doing those abrupt jumps as well, and Morris said those help with mental preparation as well as physical prep. Long run day or marathon? Morris said that's when your "easy pace jog" should be at least five minutes and accompanied by more dynamic stretches and a few minutes of vertical jumping. For example, if you're just running a mile on a track during your lunch hour, the warm-up can be five minutes of dynamic stretches, with moves such as lunges, squats, and a couple of Nordic hamstring exercises, followed by five minutes of easy jogging before you speed up to your usual pace.įor speedwork, which involves building power through sprinting, it's better to prep your body with drills that involve some type of jumping, such as high knees, skipping, skaters, and bum kicks. The duration, intensity, and type of exercises done in a warm-up often depends on what type of run or race you're going to do, Morris said. "This is true not just for your muscles but also for nerves and joints, since the increased blood flow affects them as well." ![]() "Foam rolling can prepare the body for more high-intensity activity," said Diana Garrett, D.P.T., C.S.C.S., out-patient rehabilitation supervisor at the Performance Therapy Center at Providence Saint John's Health Center. The trick with foam rolling is to do it before exercise in order to reap all of these benefits. Research suggests that foam rolling can increase blood flow to the muscles, improve range of motion, and may reduce inflammation. “Spending a few minutes doing an exercise like this can reduce injury, and that's what a warm-up is all about."Īnother option is to incorporate a foam roller into your warm-up. “Many factors play a role in your running performance, but the simple truth is that hamstrings are a huge part in how well you run,” van Dyk said. When you can’t resist anymore, fall forward in a controlled manner, catching yourself with your hands against the floor or ground.Then, lean forward as slowly as possible while keeping your back straight, and your arms tucked in toward the body, usually with wrists crossed in front of your chest.Begin in a kneeling position with both ankles secured - tuck your feet under a bar, for example, or have a running buddy hold them down.Lead researcher of that study, Ireland-based physiotherapist Nicol van Dyk, Ph.D., said that the move is simple and can be done anywhere, as long as your feet are secure and you can kneel comfortably. According to a research review in a 2019 issue of the British Journal of Sports Medicine, which looked at nearly 8,500 athletes and strategies for injury prevention, this particular exercise cut hamstring injury incidence in half. ![]() Two or three core exercises with movement, such as plank step, windshield wipers, or mountain climbersĪnother one to try? The Nordic hamstring exercise.Lateral moves, such as 10 curtsey squats or 10 lateral lunges.10 slow leg swings back and forth on each leg.For running, that would be an easy jog, for example, as well as movement that targets the hips, legs, glutes, and core. Not to mention, the core muscles offer stability to help keep you balanced, she added.īecause of that, she suggested doing a dynamic warm-up that includes mimicking the movements that you're about to do. (Related: So, What’s a Calisthenics Workout, Anyway?)Īlthough running is seen as a lower-body burner, it’s truly a full-body workout, Morris said. ![]() "Even 10 minutes of focused work with bodyweight movements can offer considerable benefits for getting you ready to run, such as warming up muscles and mentally preparing you. "A good warm-up is key to a good run," said Amy Morris, RRCA-certified running coach, NASM C.P.T. How long should your warm-up be? What type of movements should it include? And is it really necessary, especially when you're crunched for time? Like running itself, warm-ups depend on factors such as muscle tightness, level of fitness, past or current injuries, as well as the plan for the run. While the other strategies are relatively straightforward, the last one can inspire a number of questions. When it comes to timeless advice for runners, the main tips are classics for a reason: Replace your running shoes about every 300 miles or six months, stay hydrated (even in cold weather), gradually build mileage, and remember to warm up before running. ![]()
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