Risks, exercises and reasons to warm up

The heat -Up for a race or a race is extremely important And unfortunately often underestimated!

However, you need to prepare your body for effort and especially when you influence sports as the race. In this article, I explain the reasons to warm me before his session and share some exercises to perform!

Why make a warm -Up?

When we start, we are often tempted to go to run directly thinking that it is the race that will warm us up. Mistake!

Also The best runners warm up before running (And also, especially them !!) To get good sensations, prepare their bodies for the business and make a good performance.

Unfortunately, I see that many people start running and injure themselves in the long term because of the lack of warm -.puts of their training. Here are my suggestions to run to avoid traps!

Avoid muscle and joint injuries

First of all, hot will allow the joints to prepare and be well lubricated thanks to the synovial fluid for Support the shocks and move you more easily without injuries.

The more you warm up, the less you will have the next day, the day after a race. You will really feel it in the recovery / attenuation speed of the pain.

During an execution heat, the muscles must be gently contacted for better contraction, better use and above all reduce the risk of touching. In addition, to run when it’s cold you have to be twice more vigilant and bring a point of honor to warm up, because the muscle needs to warm up more.

If you embark in a fractional, a sprint or make a too violent departure while you are poorly heated, it risks regreting it from the first second!

Improve your performance and sensations

Without heating, the muscles are colder and less ready to make an effort. Otherwise, your tendons are more elastic and muscles are more capable of rapid contraction.

These elements therefore allow you to make an excellent race without risk of injuries, while improving performance! Competition competitions are super rigorous! So, if the professionals do them even, it is because it must have a reason, right?

Exercises for a warm before running

In fact, there are many, but the important thing is to request a maximum of muscles, articulation, ligaments etc. The breed requires all the legs and the posture of the back and abdominals! So what to do before running? Which are the Exercises to be performed for a warm in execution ?

Heels

1. Permanent position;
2. You are straight without widening your legs too much;
3. Turn on the tip of the feet as you hold the abdominal strap;
4. Descend slowly.

Do from 10 to 15 mounted to heat the calves well, prepare the joints to the ankle and to the feet as a whole.

Kneel

1. Build one leg;
2. Gently mount the knee in front of 90 °;
3. Gently rest the legs;
4. Do it the same on the other side.

Create 5 legs per legs to allow the hip and the coxo femoral joint and knees.

Knee balance

1. Gently lift the knee to 90 °;
2. Put your foot barely touching the ground and starts again 10 times
3. Make the same gesture with the other leg 10 times

We perform this exercise on tiptoe when we start to be more seasoned in terms of balance.

Search for pelvis

1. Widen the legs slightly;
2. Create small pool circles;
3. On the one hand, then on the other;

We make the pool circles for 20-30 seconds.

Don’t get out and high knees

1. Mount the knees as you make a semicircle on the side;
2. Go with a step chased on the same side;
3. Make the same movement with the other leg;
4. Not hunted on the other side.

This time, we do 5 round trips, once again to work the hip well and a little the thigh.

Buttocks

1. Subsequently, try to touch the buttocks with heels:
2. Be careful not to land on the fingers of the feet, but on the bowl of the foot;
3. Try to make as many noises as possible by bending the knees;
4. Increase the rate as you go.

We take a minute to prepare the buttocks.

The goal is to put some dynamism and impact to prepare the joints and the heart.

Dynamic knee laria

1. Mount the knees one by one very quickly;
2. This time it is not necessary to go to 90 °;
3. Try to make the least possible noise.

This time, dynamics from 15 to 20 seconds will be enough to work on the foot muscles.

Extension of the buttocks

1. It starts on 4 legs, to support the hands and knees;
2. Bring one of your knee to the chest;
3. Then hold the leg;
4. Repeat the movement without putting the knee on the ground.

We realize this 5x sequence on one leg and then we try to spread more and go over 3 times. And then do the same thing on your second leg.

We work the buttocks and also heat the adductors.

The hot running program running

You can very well do it at your house before the running session and not necessarily out of everyone’s sight. This allows you to take time comfortably at home and start running directly later.

The muscles that must be heated before a race

As you have seen in previous exercises, the multitude of exercises will work on different muscles such as:

The various movements will also allow the upper part of the body to be heated by the gestures of the arms, for example. There you have a Anti-Blu heating supervisor !

Lighter heat -Up before jogging

In the case of a Hot -Up for your joggingThis remains important although the intensity of your breed is lower. However, a little heat is interesting to be sure not to take any risk.

For example, you can make my video: in hot execution (4 min)

On the other hand, you can very well do the complete heat before running, slowly start jogging and accelerating to really run and solicit your body.

This sequence can Complete pre -Run preparationBut it is not mandatory. Take the test and find out what is best for you!

No elongation before running

Stretching before running? No! In The race of the race that I offered you, there is no elongation And it is made on purpose.

But that’s not all, if the heat increases the flow of blood to the muscles, they stretch, they reduce this irrigation of the blood.

Suddenly, we lose the positive effects of a good heat -Up before a race and for example we increase the risk of touching or being distracted.