Warm-up before running is not just a procedure, it is a way for you to wake up your body, activate key muscle groups and prepare mentally for each run.
Many people often ignore the warm-up step before running, thinking that just taking in their shoes was enough. But according to fitness trainer Shwetambhari Shetty (India), this poses a risk of injury, especially in the ankles, knees and Achilles tendons. Think about starting your body as a morning greeting. It awakens your legs, uncks your hips, and creates a premise for every further journey ahead," the fitness trainer shared with Health Shots.
Shetty also emphasized that the exercises she guides are developed by physiotherapist Somya Rout, who currently works at the Performance Optimisation Clinic, India. According to Rout, a series of workouts that start the right muscle group will activate the right muscle group, improve balance and help the central nervous system better prepare for high-intensity cardiovascular activity.
Here are 7 warm-up exercises you should do before running:
Raise your big toes: Stand straight, keep your heels on the floor, raise your toes and gently touch them. This move helps activate the leg muscles and improve ankle movement.
Heel and soleus raises: There are two ways, knees are straight and knees are bent. Both help warm calves and reduce the risk of Achilles tendon damage.
Sit one leg to stand up: Sit on a chair, one leg stretched, stand up with the other leg and slowly lower it. This exercise improves the strength of the muscles around the knees, hamstrings and glutes, which are the main muscle groups when running.
Climbing in a standing position: Bring your knees up at chest level with your hands hitting the opponent. As if parading, the exercise improves hip flexibility and activates the heart gently.
balancing one leg: Simple but effective, stand still on one leg for 20 - 30 seconds to increase balance and stabilize the ankles.
Rear-ends leg kicks: Stand straight, bend your knees to 90 degrees, gently kick your heels back and tighten your buttocks. This is a good way to awaken hamstrings and glutes, two key characters that create a strongleg.
Forward-backward lunge: Step forward, knee-slowing, push back and then step backward. A comprehensive exercise that helps warm up multiple muscle groups at the same time.
somya Rout emphasized: When you start a run without a proper warm-up, it is like asking a car to swerve onto the road while the engine is still cool. The body is the same, it needs to be prepared to maximize performance and reduce the risk of injury.
