Warming up before you run can help prevent injury and improve performance.
. Strides 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:Gradually accelerate over the course of 60 to 100 meters, then gradually decelerate.Then stride back in the opposite direction.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.
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 major 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.Start by skipping for 25 to 50 meters, gradually increasing the height and range of each skip as you go.Step to the side, 10 to 20 meters to the right, then 10 to 20 meters to the left. You can do it walking and gradually progress to a jog.
While standing tall, walk forward as you draw heel to your glute. When this is easy, try it while jogging. Do 10 reps on each side. Too easy? 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.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 10 times on each side.
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