Currently, one of the most popular ways to train the cardiovascular system and keep your body in good shape is running. Running by itself is quite simple. However, it is associated with physical activity, so warming up before running is of great importance.
Why do I need a warm-up
A warm-up is the preparation of the body for the start of intensive exercises. It allows you to “warm up” the body, as a result of which the load is distributed in the most optimal way and the risk of injury due to a sharp change in occupation is reduced. In addition, the warm-up before running allows you to show the best results, since the body will no longer "swing" and will immediately begin to compete or difficult training.
During warm-up, an increase in temperature occurs in various tissues, ligaments and muscles, they become more flexible. At the same time, blood flows are redistributed, its outflow from the spleen and intestines and the influx to the skeletal muscles occur . They receive oxygen and essential nutrients, which allows to increase the efficiency of the whole organism as a whole.
In addition, the warm-up allows you to bring the heart rate to the required initial level, at which a sharp drop in the intensity of movements will not become a kind of shock for the cardiovascular system. The longer training or competition takes place, the longer you should warm up.
At the same time, it should be noted that if for a beginner a good warm-up before running can take up to half an hour, then an experienced, trained athlete can spend no more than 5-10 minutes on it. Moreover, the quality of his preparation for training can be even higher than that of a beginner runner.
Warm up exercises
The warm-up should begin with the simplest exercises. This is especially important if a person is just starting to exercise. Therefore, for a start, just walk a hundred meters in the usual step. This, by the way, can be done on the way to the stadium.
Then gradually increase the pace so that you overcome the second hundred meters faster than the first. This exercise must be done if you are jogging in the morning. The morning warm-up should be carried out especially carefully, since the body has not yet had time to finally “wake up” and has not experienced any preliminary loads, as is often the case in the afternoon.
After walking, stop, make inclines in different directions to prepare your lumbar belt and go to the squats. And try to squat so that the feet were firmly pressed to the ground during the entire exercise. This will prepare the thigh muscles for running.
The next step is to warm the ligaments in the ankles. Get level and start on your toes. If you are interested in a high-quality workout, exercises for this type of legs need to be done several dozen times, after which you should repeat the same thing for each leg. In this case, you can hold on to some kind of shell or just a tree. At the last stage, it is recommended to jump on socks or with a skipping rope.
Now your legs, lower back and spine are ready for light physical exertion. With regard to the preparation of the shoulder girdle or hands, you can do some of any general developmental exercises: swings or shocks. Simple push-ups are good. Moreover, it is desirable to do them not in a horizontal position, but at an angle of 45 degrees to the ground, resting against a bench for working out the press or other emphasis.
At the last stage, you need to go to a preliminary run. This is not a warm-up before running, but also not a serious training. It should start at the slowest pace, gradually increasing it. At the same time, try to breathe correctly, counting the steps. On the one hand, it distracts from the monotonous load, and on the other hand, it allows the heart to work in a certain rhythm.
Having run 300 - 400 meters, stop. Do light exercises, calm your heart rate a bit. After a minute or two, your body will be completely ready for the start of sports running of any complexity.