Warmup tips before running: Preparation before running

 

Warmup tips for beginners

Warmup is very important before running or participating in any kind of sports because it reduces the risk of injury and it relaxes the muscles to get the better performance in any sport.

A warmup can be divided into mainly two parts: 

1. Jogging(10-15 min)

2. Basic Stretches

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 Jogging 1-2km

5KM races start out fast. Your body has to be ready to perform at full capacity right from the start. The high intensity of 5K races means that you need an extensive warm-up. Start out jogging at a leisurely pace for 10-15 minutes to get your heart rate up and blood flowing to your muscles. Once you’ve broken a sweat, you should perform some dynamic stretches to loosen your muscles and mobilize your joints.

STRETCHes to do before running:

• Forward lunge: 
  
  
  
• Stand up straight, with your feet hip-width apart. Keep your head up and engage your core. Take a long step forward with your left foot and lower your front thigh until it is parallel with the floor. Your front knee should be directly above your left foot and your back knee should (almost) touch the ground. Push through the front foot back to the starting position and switch sides.

Lateral lunge (side lunge): 

Start out in the same position as the forward lunge. With your hands on your hips or in front of you, step to the side with your right foot. Push back with your hips and bend your right knee. Lower down until your right thigh is parallel with the floor. Your feet should be facing forward the whole time. Push through the right heel back to the starting position and switch sides.

Star touch: 

Stand with your feet wider than shoulder-width apart. While keeping your legs as straight as possible, reach across your body with your left hand and touch the toes of your right foot. Straighten back up to the starting position and repeat on the other side.

Standing knee-to-chest stretch: 

Stand with your feet hip-width apart. Lift your right knee, interlace your fingers under your knee and pull your knee towards your chest. Keep your core engaged and do not lean back. Lower your right leg to the starting position and repeat on the left side.

After the general part of the warm-up come some more specific warm up exercises focused on improving your coordination and mobilization before the race.