WHAT, WHY, WHEN AND HOW TO WARM-UP BEFORE YOUR RUN.
The importance of a warm-up prior to exercise cannot be over-stressed. it raises the temperature and prepares the muscles, nervous system, tendons, ligaments, joints and cardiovascular system for the exercise ahead.By warming up, you reduce the risk of injury through greater muscle elasticity and increasing the heart rate. it is not advisable to rush straight in to the run as this tends to shock the body and increases the risk of injury and muscle tears. your warm up should be carried out immediately before the run, starting slowly and gradually involving all the muscles.
- Walk the walk.
you should aim to walk slowly for three to five minutes. this circulates the blood through all the muscles, warming them and providing greater flexibility for stretching and exercise. it is a good idea to accompany this with arm circles or shoulder rotations. this gets the cardiovascular system to get into gear effectively and prepares for the movement of the arms when running.
Warm the muscles further by running slowly and gradually for three to five minutes before increasing speed. This is important as it circulates the blood and warms up the muscles in preparation for the strenuous run.
3. PREP STRETCHES
Stretching aids the transfer of blood to specific muscles and a critic part of the warm up. A flexible muscle is a stronger and healthier muscle. Strong, healthy muscles respond better to exercise and are better able to resist injury. The muscle groups to stretch before running are hamstrings,calves, hip flexors, neck, shoulders, triceps and the quadriceps. These stretches only need to be held for five seconds as that’s all it takes to get blood flow into the muscles. Simply hold your stretches at the point of tension , where it feels tight but not painful.
So put on your running gear, try these stretches and enjoy the run. i have forty six days till my first half marathon. managed a comfortable 5 mile run this morning.
Happy running 🙂 .