2 specific warm-up routines for runners
The truth is that quite a few people underestimate the relevance of a good warm-up even before their training. When you warm up before exercising, it can make a clear difference between having a successful training, where your body is walking perfectly, or training that could lead to an injury.
But many of you still wonder about the relevance of warming. You have to see the warming as the beginning of the changes your body undergoes before training, this can involve an increase in heart rate and breathing, an increase in blood flow to the muscles, as an increase in the activity of your restless system. All of these changes do not occur immediately when you are exercising, so it is essential to give your body a few minutes to warm up so that this adjustment process happens gradually.
When it comes to high-intensity training, warm-up becomes essential to help prevent fatigue and superfluous injuries, such as getting the most out of your session.
A warm-up usually consists of some kind of cardiovascular exercise of low level and not very extensive.
Here we gave you two different warm-up routines so you can vary:
Each routine consists of three exercises that you should fill in as many repetitions as possible in five minutes. Remember that you only warm up the body, not doing exercise, with the objective of activating the body little by little and also increasing the speed and intensity as you advance.
Jumps (fifty repetitions)A rope can be used to jump. To start, jump 1 to 2 inches off the ground to let the rope glide perfectly under your feet. Only the tips of the feet should touch the ground, and make sure the movement comes from the wrists and forearms, not from the shoulders.
Jumping Jacks (twenty repetitions)
Start in a relaxed situation with your feet together, knees tenuously bent and arms at the edge of your body. At the same time, jump with both feet face out and raise your arms. Repeat this action as quickly as possible.
Bike crunches (fifty repetitions)
Lie down on a yoga mat or gymnastics mat with your legs stretched out in front of you. Put your hands behind your ears, bend your knees until your shins are parallel to the ground. Slowly extend your left leg, in unison with your right leg to the elbow of the opposite hand. You are going to have to reiterate this movement with both legs continuously.
Raise your knees (fifty repetitions)
Stand with your feet apart and your arms at the edge of your body. Jump from foot to foot, lifting your knees as high as possible.
Reverse jumps (fifty repetitions)Stand with your legs open taking the width of your shoulders as a reference. Put your hands behind your body, right on your buttocks, palms face out. Jump face back with each foot, so that the heel touches the hands.
Climbers (fifty reiterations)
First you must put yourself in an ironing board situation, with your hands slightly wider than the shoulders and feet should be together. Then he takes the knee of one of the legs face the chest, leaving the other stretched. The movement consists of alternating the stretched leg with the one close to the chest, passing the two legs through the 2 situations.
I studied Physical Education at INEF in Barcelona. I am passionate about sport and healthy living and I like to share my passion and experience with anyone who is interested. I am a specialist in toning and bodybuilding, so I can advise at all times. In addition, I am part of the FEEPYF (Spanish Federation of Personal Trainers and Fitness).