Preparing the body, by heating it before doing any exercise is essential. If good warming is done, the goal to be achieved in exercise is achieved without so much effort and we do not put the body at risk. Heating well before running avoids injury, both bone and muscle. To do this, pre-run heating exercises increase body temperature, blood flow, and heart rate through dynamic stretches and aerobic movements.
Warming has to be a routine before exercising, in whatever form and variety it is. Then the 5 basic warm-up exercises before running are explained, stretches that help the runner prepare his body for the race requirement.
Stretching of the ischiotibials
With this training exercise, we stretch the thigh’s hind muscles for 15-20 minutes. How to run this warm-up exercise and stretch one of the key muscles of the abdominal strip?
Standing, you have to cross your legs, and keep them as stretched as you can, bend the body forward, and try to touch the ground with your hands, while pushing the weight of the trunk down as well.
Get up slowly and repeat the stretch with the other leg backward, two or three times each; you must notice that the muscles stretch and heat up.
Remember that it is important to maintain a hardcore and strong core to help the body in the movement of the race.
Knee to chest
In a standing position and leaning on one leg only, it has to be straight and your foot well supported, as you have to withstand the weight of the body and maintain balance. The other leg is flexed, holding it below the knee with both hands and pressing against the chest as much as possible; repeat the exercise with both legs, alternating them several times; thus, the muscles that are activated are the buttocks and the hip.
Hip Flexor Extension
For this warm-up exercise, the position is stride, that is, to advance one leg over the other.
The advanced leg has to be flexed, with the knee aligned with the ankle, so as not to overload and protect the joint of the knee of the leg that supports the weight, and the thigh has to be parallel to the ground. The other leg must be completely stretched, and it must be a body prolongation, but with the foot touching the ground.
Repeat several sessions for each leg, placing your hands on your flexed knee to help us maintain better balance. That’s how our legs and hips heat up, which will help the stride.
Knee lift
This warm-up exercise before running must be performed very quickly, and arms and legs are heated, in a space of 40-50 meters, since it takes place as if we were running with very short strides.
You have to raise your knees as much as possible, and with short career steps, accompanying the movement with your arms. The more you get your knees and move your arms the better the warm-up, and the longer racing stride.
Warming up with twists
Also in this exercise, speed is the best warming. It consists of moving with your feet crossed towards side directions. Cross your feet alternately, turning the hip to the opposite side of the front cross, moving your arms outstretched in the same direction as the hip, and making a turn. It’s a good warm-up for all muscles.