We want to improve in the race. So we try to improve posture walk properly and after a good run we stretch the muscles well. Nevertheless, not everyone gets warm. We think, “I’ll start jogging at an easy pace, and that’s how I’m going to warm up.” We want to run and It’s like we’re bothering to delay the race for those dynamic exercises and stretches: we want to fly and feel our blood pumping as we add kilometers to our Strava account. And I join the group because I was like that for many years.
Jogging to warm up the body is not bad at all, The mistake is to go straight from jogging to running: Dynamic heating should occur after the warm-up run, before the start of the race. That’s why the first kilometer is so hard. Many of us skip these stretches and dynamic exercises and go straight from jogging to running because it seems like a waste of time. Mistakes, you don’t waste time, you win. You’ll gain speed, you’ll gain elasticity, you’ll gain endurance, and maybe you’ll win medals and break records. If you’re running somewhere that’s really cold, keep that in mind These five warm-ups for very cold temperatures.
Advantages of dynamic heating
Dynamic warm-up allows you to prepare your body for intense physical activity such as running, as it:
- increases body temperature
- increases heart rate
- stimulates the blood to flow more freely to the muscles
- works the range of motion of the joints
All of this means that a well-structured warm-up program can reduce the risk of overuse injuries by 50%.
how to make them
Each stretch begins with a slow, flat motion that increases in amplitude and speed as the body allows. for dynamic stretching You can add running technique exercises, which you can also do after your run and before the static stretches you should complete your run with. These exercises, also called drilloffer the opportunity to work on the technique and symmetry of the body to improve the profile.
Essential dynamic strains
Although this stretch is very useful for everyone, it is especially beneficial for those who suffer from it pyramidal syndrome, Lower back pain, hamstring or runner’s knee either thigh injuries.
Stand up, bend your knees slightly. Cross your right ankle over your left knee. If you can’t keep your balance, you can lean against a wall, railing, or the back of a bench. Squeeze your right ankle into your left leg and push back with your left leg. Maintaining a neutral spine, try moving your hips back to bend your torso forward to deepen the stretch, as if you were sitting in a chair. Hold the stretch for a few seconds. Release slowly and repeat with the other leg. Do this about 15 or 20 times in a smooth motion, lengthening the motion each time.
front leg swing
A dynamic stretch that prepares the body for running by improving flexibility in the hip and hamstring muscles.
Standing on a bench or railing, swing your right leg forward to bring it to your waist. Keep it stretched. Then extend your left arm in front of you as if you are about to touch your right foot. Then bring the leg back and swing it like a pendulum while the opposite (left) arm swings back.
Repeat this swing back and forth in one continuous flowing motion. You’ll find that you can increase your range of motion as your body warms up.
Repeat 15-20 times on each leg.
lateral leg swing
This dynamic stretch improves the flexibility of the hamstrings, adductors, abductors, and external rotators of the hip. Prevents injuries and improves performance.
Use a railing or the back of a bench for support. Lean forward slightly to create enough space for your leg to swing back and forth in front of your body. With one foot on the floor, lift the opposite leg and swing it back and forth like a pendulum. You’ll find that you can gradually increase the range of motion as you lift. Do this 15-20 times on each leg.
Ankle and calf mobilization
This dynamic stretch strengthens the Achilles heel and calf and serves to mobilize the ankle joint and increase its flexibility. Highly recommended for people with Achilles tendon problems and plantar fasciitis.
Stand on the floor, supporting the entire sole of your right foot and only the toes of your left foot, and lift your heel. Hold for 15 seconds, then lower the weight through your foot so your heel comes back on the floor and bring the heel of your other leg up. Hold for another 15 seconds, but pick up the pace and try moving at a brisk walking pace. Do 3 sets of about 20 ups and downs on each leg, walking a bit in between.
dynamic calf stretch
For this dynamic stretch, stand with your hands against a wall or railing. Lean your body forward in a block until you reach an incline of about 45º. The body must form a straight line between the head and feet, keeping the entire soles of the feet on the floor. Then bend your left knee and lift your heel to shift your weight to your left forefoot. At the same time, press your right heel into the floor and straighten your right knee. You should feel a slight stretch in your right calf. When you feel it, gently do the reverse movement: release the right knee and the right heel goes, while pressing the left to the floor and straightening the left knee. Repeat at least 15-20 reps on each leg in one continuous, fluid motion.
What should running training be like?
According to Chris Napier in Running: Improve your technique, avoid injuries and improve your trainingIdeally, establish a regular warm-up and cool-down routine in each training session, always allowing time for each stage:
Warm-up jog (10-15′)
Start with a light jog to increase your body temperature, increase blood flow to your muscles, and prime your neuromuscular system for exercise.
Dynamic stretching (and running technique exercises) (10-15 minutes)
A dynamic stretching routine followed by a series of running technique exercises properly mobilizes the joints for running and primes the neuromuscular system for more intense activity.
The Race (variable time)
Pay attention to your running form, it is normal for any asymmetry or deviation in your gait to increase as you tire. Being aware of these changes will help you identify your weak points and prevent injuries.
Recovery jog (and running technique exercises) (10-15 minutes)
If you haven’t run much it’s not necessary, but if it was an intense run you can lower your heart rate while covering more distance. This makes up for the kilometers you thought you had lost thanks to the dynamic warm-up before the race. The exercises to improve running technique can be performed at this stage if you have not done them at the same time as the dynamic warm-up.
recovery stretches (10 mins)
That static stretches They are indispensable, always. They promote relaxation after hard training, help reduce post-race stiffness and soreness, and maintain muscle and joint flexibility.
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