Before and after running, it is necessary to warm up and stretch for 10-15 minutes to avoid the risk of injury and help the body recover.
Before entering the running track, runners need to warm up carefully to help muscles adapt to intense activity. Warming up before jogging makes the body increase flexibility, ease of movement, reduce the risk of injury, increase blood flow, oxygen, and facilitate the muscles to receive the nutrients needed for the movement process. , improve endurance, increase range of motion, avoid pain, tension, stiffness.
In particular, warm-up also helps sports people protect their cardiovascular health when the heart rate gradually increases. If you skip the warm-up step, runners run the risk of injury and pain from muscle tension. Here are the basic steps to get started.
Do aerobics: Runners should spend 5-10 minutes doing gentle aerobic exercises to relax muscles and build momentum when running. In addition to aerobic exercise, the practitioner can walk briskly, run slowly in place, or ride a bicycle. Experts note that before exercising, exercisers should not rush to warm up, avoiding the risk of injury and unable to continue jogging.
Leap: Runners can jump freely, jump rope or dance to a rhythm that helps the muscles work, ready for acceleration.
Breathe regularly: At the beginning of running, the practitioner should run at a moderate speed, speed up slowly, breathe evenly, breathe deeply so that the body receives the necessary amount of oxygen. If you find it difficult to breathe while running, you need to reduce your speed and regain your normal body state.
Check your starting position: This is an important step to help runners not lose their posture, use the right technique in running before increasing the real speed on the track.
When the running time is over, the practitioner needs to slow down. If you stop running quickly, you may feel dizzy because your heart rate and blood pressure drop. Therefore, runners should slow down slowly, giving the muscles time to recover.
Besides the basic warm-up steps, runners also need to stretch after exercising. Stretching and stretching movements can increase mobility and expand range of motion. Runners can stretch by stretching the hamstrings, calves, lower abdomen, joint ligaments, hips, back, arms, abdominal muscles… with some exercises as follows.
Thigh muscle stretch: Stand straight, pull your legs back with your hands, hold your knees for about 30 seconds, then switch sides.
Exercise the hamstrings: Sit on balance on the ground, extend left leg, move right leg towards inner thigh, lean forward, hand touch toe.
Calf workout: The calf muscle on the back of the shin is an area that is prone to injury when running due to its poor ability to stretch. When stretching this muscle, the practitioner stands upright, steps one foot forward, bends one leg, the other leg balances, hold this position for 30 seconds.
Sciatic nerve strain: The practitioner needs to keep balance, put the left ankle behind the right leg, bring the left hand over the head, stretch with the body, arms, stretch to the right.
Hip flexor stretch: Bring right leg forward, touch the ground, keep knees at 90 degree angle, squeeze glutes, tilt pelvis, shift hips forward, raise left arm over head and then straighten to right.
Butt workout: This stretch can improve running distance. Runners should lie on their back, bend their knees, place their feet on the floor, cross their right leg over their left knee, grab their left knee behind their back, and bring their leg towards their chest.
Inner thigh stretch: Stand with feet shoulder width apart, keep left leg, lean to right, knees bent.
Lumbar pull: Lie on your back, put your hands on your knees, pull towards your chest, repeat one to two times.
When stretching, the practitioner needs to hold the position for 15-30 seconds, do not stretch the muscles too much, reduce the force exerted on the muscles, exhale slowly, avoid holding your breath.
(Follow Very Well Fit, Healthline)