- What happens to the body when warming up?
- Warm-up before jogging - jog
- Watch a video with an example warm-up
- Warm-up before running - circulation of joints
- Warm-up before running - stretching exercises
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Warming up before running is the most important part of running training. It consists of jogging, circulation and stretching exercises. By warming up, the body gets used to the increased effort, and training becomes much more effective. The video below shows some simple warm-up exercises.
Warming up before runningis a mandatory part of every runner's training.Warm-upconsists of jogging, joint circulation and some stretching exercises, which you will find in the video below. Warming up the muscles before proper exercise increases the effectiveness of training and prevents serious injuries.
What happens to the body when warming up?
During the warm-up, the heart begins to beat faster and more efficiently, which increases the heart rate and the amount of blood pumped in one beat. Increased heart rate increases your body temperature and your muscles start to warm up. Warmed up muscles increase in length, which makes them work more efficiently and are less prone to damage. The blood pumped faster by the heart also affects the lungs, accelerating oxygen exchange.
Warm-up before jogging - jog
Warm up before runningstart with a jog, which should last 10-15 minutes. During this time, the muscles heat up to the correct temperature during further warm-up elements. The jog is performed with a slow running step with even bounces. The silhouette should be straight and the hips slightly extended. The shoulders can be slightly raised for greater efficiency.
Watch a video with an example warm-up
Source: X-news, Dzień Dobry TVN
Warm-up before running - circulation of joints
Perform ankle circulation first. Stand on one leg and touch the ground with the other toes. Without taking your toes off the ground, rotate your foot inwards for 10-15 seconds and likewise outwards. Repeat the exercise on the other leg. Warming up your ankle joint is essential before you start jogging!
After warming up the ankle joint, go to the knee joint. Bring your legs together and perform slight knee bends for 10-15 seconds.
The next exercise is hip circulation. Place your feet hip-width apart and do 5-6 deep circles to each side. Remember to do this while doing thisexercises, the head remained motionless.
The last element of this part of the warm-up is the circulation of the torso. Separate your legs as in the previous exercise and slightly push your hips forward. Put your hands up and start circling them in wide circles. Do 5-6 circles on each side.
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Warm-up before running - stretching exercises
Begin stretching with the Achilles tendons. The best exercise to stretch this part of the body is a static exercise. Take a step forward and bend the front leg at the knee, the back leg straight. Bring your feet forward and press your heels firmly to the ground. It is best to rest your hands on something to keep your balance. Press the foot of the back leg against the ground for 15 seconds for each leg with the weight of the body.
Stretch the biceps muscle of the thigh by leaning the straightened leg on, for example, a low fence. In this exercise, four conditions are important:
- leg as straight as possible at the knee
- slightly obtuse angle between legs
- feet parallel to the exercise
- upright torso.
Bend with the hand opposite to the extended leg and hold this position for 15 seconds. Repeat the exercise on the other leg.
To stretch the quadriceps, stand on one leg (it's best to find a support point to keep balance), bend the other leg in the knee and grab your ankle with your hand. The bent leg is pulled to the buttocks as much as possible and held in this position for 15 seconds. Repeat the exercise on the other leg.
Another important stretching exercise is the leg swing. Place your arms on a fence or a bench and begin swinging one leg, then the other. It is important that the foot and leg you swing are straightened and your hips slightly pushed forward.