Contents:
- Medical Video: 6 Things You Should Never Do After Eating
- What are the pre-run warm-ups that can be done?
- Walk
- Stretch
Medical Video: 6 Things You Should Never Do After Eating
Even though it looks easy, running isn't just just lifting your legs and passing super fast over the ground. Many things can happen if you don't warm up before running. Abdominal pain or tiredness are examples of the most common consequences if you don't warm up before running.This is the right way to warm up before running to avoid injury while running.
What are the pre-run warm-ups that can be done?
Walk
Walking is the easiest warm-up you can think of. Walking requires the body to function similarly to running, but only with lower muscle strength. Walking slowly speeds up the heart rate, activates muscles, increases body temperature, and accelerates your blood flow. Walking is a pretty good way to start running, especially for runners who have not recovered from an injury. Relaxing for 3 to 5 minutes while applying proper breathing exercises before running is the best warm-up for your body.
Stretch
Stretching (or dynamic stretching) uses the most foot movements as a way of heating. There are many exercises that use legs, and here are a few of the main ones:
- Hacky-sack: bend your right knee and lift your right leg up towards your chest. Touch your left hand to the inside of your right foot by keeping your back straight. Do this 10 times for each side.
- High-knee step: bend your right knee and keep the angle 90 degrees. Do this 10 times for each side and you can add jogging back and forth for several meters.
- Butt kick: abring your legs back so that your heels touch your hamstrings. Do it 10 times for each side and remember to keep your posture upright. You can combine this exercise with high-knee step, for example by doing half of each movement.
- Stork stretch: bend your knees back until your heels almost touch your hamstrings, and then use your hands to hold them in place for 10 counts. Do it 3 to 5 times for each side. However, remember not to press the foot back too much, but only stretch it until you feel the pull, and not the pain or discomfort.
- Calf-raises: thighs play an important role when running because the thigh muscles often contract when your feet are lifted from the ground. Start with tiptoes on your toes and then lower your heels slowly. You will feel a pull on your thigh. Hold this position for a few moments and repeat again. You can use a ladder by standing at the end; You can hold on to the banister if needed.
There is a lot of warm-up before running other than the methods above. Either way, a good warm-up will make you more energetic and give the body the opportunity to prepare for a hard battle. Proper heating before running also prepares your body to enter into the "fighting" mode that motivates you to complete your running route.
Hello Health Group does not provide medical advice, diagnosis or treatment.
