Why warm up is necessary before Running?
When you run, your muscles are worked out severely and there is a tendency that you might get injured if you are running without a proper warm-up session. Warm up session normally lasts only for 5 to 10 minutes before starting your Long Run. Warm up enables your muscles to get the right blood flow and makes it conducive for a long run. Muscles gets strengthened during a warm up and it will help the runner to avoid any injuries during the run. Also the heart rate is balanced during the warm up which is vital for a long run.
What are the warm up exercises available?
- Skipping jump: This is done without a skipping rod. The runner can jump for a some elevation from the ground and ensure that the feet is properly landed after every jump. This can be repeated for 10 times which will strengthen the feet before running.
- High knees:
Knees are very critical in Running as they are at work throughout the run. High knees will give the necessary strengths to quadriceps, glutes and hamstrings of your body and ensure a comfortable run for the Runner. - Butt kicks:
This will give the strength to thighs and hamstrings. Ensure you try to manage kicking your butt or closer to it as it is very necessary for an easy long run. - Lunges:Keep your right leg in a 90 degree position forward and stretch out the left leg to the maximum possible limit. This will strengthen the calves, hamstrings and core muscles. This exercise will work more on the lower body to give enough strength for a long run. Repeat the exercise with the left leg forward.
- Alternate toe touch:
Keep your legs wide open. Bend forward and touch the left toe with the right hand. While doing this ensure your left hand is right on top and your heads enabling to see your left hand. Change your posture with right hand and left hand touching your right toes. Repeat this exercise for 20 times. This exercises focuses on your Abs apart from strengthening your hamstring and core muscles.