Prepare Your Body for a Run
March 12, 2009
Just like a car’s engine needs to warm up in cold weather before running, so do our bodies. Before starting one of your daily running sessions, warm up your entire body by walking briskly or stretching. Make sure to work your entire body during your warm up routine.
Warming up relaxes your muscles and helps prevent injuries caused from intense exercise. Take ten-to-fifteen minutes prior to your workout to warm up. The following warm up techniques will prepare you for your daily run.
Begin your warm up routine with simple lunges. Stand straight with your feet facing forward. Move one leg out in front of the other and bend down on that knee. The other leg should remain straight. Front the bent knee position; bend forward at the waist over the bent knee. Remain bent for thirty seconds and then return to a standing position. Repeat this activity with the other leg.
Next, from a standing position, bend forward from the waist with your arms extended forward. Try to reach your toes. Your feet should be together and your legs straight. Keep this pose for twenty seconds and repeat a few times.
The next warm up pose requires a chair. From a standing position, place one leg completely extended on a chair. Bend forward from the hip and keep your hips facing forward. You will feel the backside of your leg stretch. Hold this stance and then repeat with the other leg. Alternate legs three times.
Stand up straight and bring your arms behind your back with your palms facing upwards. Keep your arms straight while holding this position. Repeat a few times.
While in a sitting position, extend one leg and bend the knee. Cross your other leg over the bent leg and use an arm for support. Bend your body towards the bent knee until you feel a pull. If your left knee is bent, take your right arms and bring it around to your left side. Repeat with the opposite leg.
Follow up your warm up session with a brief aerobic activity such as jogging or riding a stationary bike for five-to-ten minutes.
Warming up prior to a run allows the muscles to relax and get the blood circulating.
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