How and Why You Should Warm Up Before a Run. A smart warmup gives your muscles, bones, and joints a chance to loosen up; it gradually and gently brings up your heart rate and makes it easier to get into the rhythm you want to sustain so you can run—and finish—feeling exhilarated and energized enough to go longer, and excited to set out for your next workout. Follow this three- step method to warm up wisely. Lots of people write off walking. But it’s actually the ideal low- intensity activity to ease your body out of sitting mode and into workout mode. The motion of walking takes the muscles, tendons, and joints through a range of motion that’s similar to what it will go through in running, explains exercise physiologist Janet Hamilton, coach of Running Strong. This not only brings up the temperature of the muscles and the core, but it enhances the blood flow to all the muscles you’ll need for running and sends your brain the message that it’s time to go. Add strides. Do five to six 1. Strides (also called “pick- ups”) flood the muscles with blood, recruit your fast- twitch muscle fibers, and help your body transition from walking to running mode. Here’s how to do them: Jog easy for at least two minutes—preferably more. Gradually accelerate over the course of 6. After each stride, walk around and shake out your legs for 9. Then stride back in the opposite direction. Strides should not be timed, and the exact distance of each stride is not critical. Do not confuse “strides” with “overstriding,” warns Hamilton. Overstriding—extending your foot and leg far out in front of your knee—is a common cause of injury. Sports > List > Badminton > Fitness > Warm Up. Warming Up for Badminton. A warm up for both training and competition should begin with some light activity to.
How to Structure Your Warm Up? Obviously, it’s important to start with the easiest and most gentle activity first, building upon each part with more energetic. CrossFit workouts The greatest full-body CrossFit workout These simple, functional moves can help you build astronomical strength and endurance. Chris January 22, 2017. Peter, Often your comments here (and those of your readers) offer as much value to your posts as the posts themselves. This comment will not. List your event. Need to give your event a boost? List your event on ACTIVE.com and gain more participants via search results and a custom landing page. Be sure to keep your steps short and quick as you’re doing the strides. Keep your feet and legs underneath your torso. Do dynamic stretches. But dynamic stretching, which uses controlled leg movements to improve range of motion, loosens up muscles and increases heart rate, body temperature, and blood flow to help you run more efficiently. Use this dynamic warmup to get the most out of your run. Jumping Jacks, Forward Jacks, Squat with Walkout, and Walkout with Knees to Elbows. Try this routine, which targets the muscles used for running. Start slowly, focusing on form; as the moves get easier, pick up speed. Use small movements for the first few reps, and increase the range of motion as you go. Skipping Try skipping for 2. Side step/shuffle Step to the side, 1. You can do it walking and gradually progressing to a jog. As your muscles start to warm up, you can build the intensity so that you’re trying to cover as much ground as possible with as few steps as possible. Weave step (also known as “the grapevine”) Step your right foot to the right, then step your left food behind your right foot. Keep repeating this for 1. Keep alternating between right and left. Like the side step/shuffle, you can start by walking, then ramp up the intensity to a jog, trying to move as quickly as possible. Backward jogging Start with 5. Butt kicks While standing tall, walk forward with an exaggerated backswing so that your heels come up to your glutes. When this is easy, try it while jogging. Do 1. 0 reps on each side. Alternate butt kicks with high knees. Do five butt kicks, then do five high- knee steps. The butt kicks stretch the quads and the “high knees” stretch the glutes. Hacky- Sack Lift up your left leg, bending your knee so it points out. Tap the inside of your left foot with your right hand without bending forward. Repeat 1. 0 times on each side. Advance this by adding a skipping motion. Do 1. 0 reps on each side.
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