When we are interested in exercising our body, we tend to look for multiple machines or advice that does not give us what we need, without thinking that running can offer us many benefits, but yes, if we warm up before doing it so that the body adapts to exercise.
If we warm up before going out for a run in a safe and reinforced way, you can have the possibility that you will avoid some kind of injury when you subject your body to demanding levels of training because you want to lose weight and you believe that with only exercise you will achieve it.
Remember something, running gives you what you want if you wonder what type of training can give you the solution to what you want to improve in your body, therefore it is necessary that you know that to do any type of training you must first warm up.
That is why we bring you the possible ways of warming up with which you can choose to perform your exercises and thus have the satisfaction of a body full of energy, toned and healthy thanks to what you do to improve aspects of your body.
What do you need
- Folds.
- Stretches.
- Yoga.
- Relaxation.
- Energizing elements.
- Achievement motivation.
- Look and feel good.
- Health.
- Fortress.
- Flexibility.
- Training.
Instructions
Warm up before training sessions? Of course, yes, and more so if it’s running, where you use your extremities to perform an exercise according to your level of resistance or if you’ve never done sports and physical activities to improve your body.
For this reason, before training you should warm up and before running you should prepare your body from the feet to the head, starting with turning at the ankles as the first exercise and ending at the head with circular movements that help you warm up the body for the next test.
So if you want to know what kind of warm-up you can do to start running, we will give you an idea of how to do it so that you are sure that you have done what is necessary to exercise safely and without putting pressure that can make you feel pain in your feet. Or legs.
Step-by-step warm-up
- The warm-up is the practice of exercises that will help the training that is carried out to be achieved for the good of health and the mind to purify the entire organism without pressure of any kind and with the reliability of doing it without injuries.
- Through mediation sessions, Yoga, relaxation, as well as various activities that make each muscle of the body able to achieve the necessary application to do the exercises safely, the benefit of a healthy body is obtained.
- The first thing to take into account is to achieve the necessary strength for performance and energy is paramount so that the body can respond effectively and smoothly, having a movement of flexibility in the muscles.
- Normally, the warm-up session takes 15 to 20 minutes, prior to what is known as the extreme training activity, so that the body can get used to doing what is necessary for any sudden or forceful movement.
- During the warm-up sessions, the respiratory and cardiovascular systems issue orders to each of the body parts so that the training work can be carried out without problems, injuries or any incident.
- Stretch your ankles first, turning 8 times to one side and then move to the other, also stand on your heels and toes, alternating one foot and the other, stretch your legs forward and backward as well as to the sides to achieve flexibility from the ankle to it.
- In each movement, the hands are centered at the height of the waist, glued to it with closed fists without moving them, allowing each stretch to be done without bending the knees, which will warm up after these previous exercises.
- The mobility of joints and tendons must be linked to the training of each of the parts of the body, as we said before; they go from the ankles, legs and thighs, knees, waist and abdomen, chest, arms and shoulders to the head.
- With this you will warm up from head to toe, focusing on ankles, knees and abdomen which are the parts of the body that you are going to use the most when running, which is the training that has the ability to give you what is necessary for your body.
- Greater flexibility is also obtained at the time of warming up, creating the necessary resistance to endure all the time necessary to carry out any racing training, also depending on the level if you are a beginner or advanced.
- In the abdominal part, what should prevail most is forward, reaching to touch the tips of the feet, as well as to the sides to help your waist to move with better posture and flexibility, with your legs open or closed as you see fit.
- Flex and stretch the knees so that they can achieve a strengthening that produces a rotating movement, ensuring that the runs do not have a strong impact on each of them, so this exercise should be taken into account as a priority.
- Gluteal stretches taking into account being able to place the leg as far back as possible, while the other is flexed, as well as doing frog jumps that help your legs to warm up the internal muscles.
- Pay attention to each of the recommendations that are made to you to evaluate each impact that you may have on each of the joints, which tend to suffer more when exercising and not having the required warm-up.
- People who are used to a sedentary life have to maintain a different posture regarding starting to exercise as they are not used to any kind of sports activities and should go slowly.
- You should also take into account exercising your mind through relaxation and meditation exercises in the different warm-up postures, which will lead you to have better flexibility if you maintain a balance between mind and body.
- Remember that stretching each part of the body will give you a better response of the body when moving at an average speed in the races, which will allow your body to burn more fat adapting to the rhythm with which you run.
Tips
- After you’ve stretched your entire body and warmed up each of your limbs, don’t go off the top and run at a medium to high speed.
- You must take a 5-minute walk, a 5-minute jog and thus increase the speed as you feel that the body responds.
- Moving your body is not easy, especially if you do it without warming up, so remember that running also requires you to prepare all your muscles.
- Complement your warm-up with exercises on the floor, and stretch them out from 20 minutes to half an hour so that everything serves its purpose.
- The ideal is to do the exercises in the company of other people, if you wish, join a club that exercises with the races.
