A brief warm-up helps runners run more efficiently by reducing muscular stiffness.
According to experts, pre-running workouts boost blood flow to the muscles, which helps them become less stiff and looser for better running, while post-running exercises assist the body calm down and increase flexibility and performance.
Key Points
Includes a Few Warm-up Routines for Running:
Flex your hips:
Become tall. As you swing your left arm in front of you, flex your hip and knee to pull your right knee up toward your chest. Repeat with the opposite leg after lowering to the ground.
Leg Flexor Stretching
As you stand tall, extend your right arm. As you swing your right arm back and left arm forward, bend your knee at a right angle with your thigh parallel to the ground in front of you. Straighten your leg out by tensing your quadriceps. Repeat with the opposite leg after rising to your feet.
Flexing the Plantar Flexors:
Place your hands on your hips as you stand. While maintaining your right knee straight, lift your right foot a few inches. Pointing your toes upward, flex your foot quickly. Repeat with the opposite foot after rising to your feet.
Stretching the Hip Flexors:
Move your hips forward to hinge. Swing your left arm forward as if you were sprinting while raising your right foot and bending your right knee in front of you. Continue to bend forward while swiftly extending your right leg behind you. Swing your left arm back and your right arm forward simultaneously. Repeat with the second leg, bringing your knee back up in front of you.
Stretch Your Hamstrings
Put your hands on your hips and keep your right leg slightly in front of your left. Now, bend your left leg while keeping your right leg straight and your toes pointed upward. With your back straight, stoop forward toward your right leg. Apply the same technique to the opposite leg. After a strenuous run, this exercise aids with hamstring relaxation.
Stretching the Lower Back
Pull your right knee toward your chest while on your back and maintain the posture for around 15 seconds. Once you’ve done it with the other leg, bring both knees to your chest and maintain that position for 15 seconds. Additionally to helping you become more flexible when running, this exercise also teaches you how to manage your breathing.
Leg Extension:
After extending your right leg forward, bend your front foot at the knee while maintaining the straightness of your rear foot. Push your left heel to the ground while keeping your left leg straight. Continue repeating this until you feel a stretch just below your left knee on the back of your left leg. Apply the same technique to the opposite leg. Your calves get more flexible while being relaxed thanks to this workout.
Calf Stretch
By gently elevating the top of your foot behind you and stretching the front of your leg, pull your heel towards your left buttock. While performing the exercise, maintain a tight knee bend. Be careful not to tumble forward or sideways while performing the workout. Apply the same technique to the opposite leg. While enhancing your running balance, this workout strengthens the thigh muscles.
