One of the most effective types of physical activity is jogging. It suits almost everyone and works on different muscle groups. Professional athletes believe that warming up before a run is a must, but amateur beginners may not be aware of this.
Instructions
Step 1
It would seem, why do we need a warm-up before running, if the jogging itself warms up? The fact is that people run mainly in the morning, when the body has not yet woken up. The muscles are still cold and stiff, which often leads to falls and dislocations. So the importance of warming up before running cannot be denied.
Step 2
If you are not running on a treadmill, but in a park or stadium, walk to the jogging site intensively - this will be the first part of the warm-up. If the stadium or forest is literally across the street, walk around when you arrive. Begin to move less intensely, gradually accelerating your gait. It is enough to walk 500 m with an active step.
Step 3
For 5-7 minutes, perform neck rotation, shoulder shrugging, hand waving, side bends, crossing straight arms in front of the chest. These simple exercises do a great job of warming up. Once you have completed the minimum warm-up before your run, you can begin more intense workouts.
Step 4
For beginner runners, double your warm-up time. Perform 3-4 dozen deep, slow squats, stretch the hamstrings and calf muscles, perform several static exercises - "plank", snake pose, mountain pose, leaning airplane pose and other yoga asanas.
Step 5
The hamstring stretch is very important for an efficient and safe run. If the muscles in the calves and thighs are not warmed up enough, the risk of knee injury increases dramatically.
Step 6
In addition, the warm-up before running should include exercises for joint flexibility. Remember that your ankles can handle three times your weight while running. So try to do at least 25 rotations with your feet and knees in different directions. Remember also about special shoes with a springy sole and an orthopedic insole.
Step 7
While running, not only the muscles of the legs are actively working, but also the back. To avoid stretching your lower back while jogging, do several different twists. Alternately twist in the thoracic and lumbar spine, returning to the starting position after each exercise and straightening the spine.
Step 8
To increase the flexibility of your back while running, do the bridge, camel pose, and back bends from your knees. Also do a lightweight abs program. Do not save time to warm up, because not only the efficiency of a run, but also the state of health depends on its intensity. After warming up, start running, gradually increasing your speed.
