Warm up before running for beginners

Currently, one of the most popular ways of training the cardiovascular system and maintaining your body in tone is running. Running by itself is quite simple. However, it is associated with physical stress, so great importance is getting warm up before running.

What is the warm-up for?

Warm up is the preparation of the body for the beginning of intensive exercises. It allows you to "warm up" the body, so that the load is distributed in the most optimal way and reduces the risk of injury due to a sharp change in class. In addition, a warm-up before running allows you to show better results, since the body will no longer "swing" and immediately begin to compete or exercise hard.

During warm-up, temperature increases in various tissues, ligaments and muscles, they become more flexible. In this case, blood flows are redistributed, its outflow from the spleen and intestine occurs and the inflow to the skeletal muscles. They get oxygen and the necessary nutrients, which makes it possible to increase the working capacity of the whole organism as a whole.

In addition, warm-up allows you to bring the heart rate to the required initial level, in which a sharp change in the intensity of movements will not become a kind of shock for the cardiovascular system. The longer the training or competition takes place, the longer it takes to 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. And at the same time the quality of his preparation for training can be even higher than that of a beginner runner.

Exercises for warm-up

Warm up should begin with the most simple exercises. This is especially important in the event that a person is just beginning to engage in physical education. Therefore, to begin with, just walk one hundred meters by the usual step. This, by the way, can be done on the way to the stadium.

Then gradually increase the tempo so that the second hundred meters you overcome faster than the first. This exercise must necessarily be done in the event that you are engaged in running in the morning. The morning warm-up should be carried out especially carefully, because the body has not yet had time to finally "wake up" and did not experience any preload, as it often happens during the day.

After walking, stop, make slopes in different directions for the preparation of the lumbar belt and go to the squats. And try to squat so that the feet were tightly pressed to the ground during the entire exercise. This will prepare for the running of the thigh muscles.

The next stage is warming up the ligaments in the ankle region. Become straight and start to rise on your toes. If you are interested in a qualitative warm-up, leg exercises of this type need to be done several dozen times, after which you should repeat the same thing alternately for each leg. At the same time, you can hold on to any projectile or just a tree. At the last stage it is recommended to jump on your toes or with a rope.

Now your legs, lower back and spine are ready for easy physical exertion. As for the preparation of the shoulder girdle or hands, it is possible to do several any general development exercises: swings or jerks. Not bad fit simple push-ups. And they are desirable to do not in a horizontal position, but at an angle of 45 degrees to the ground, resting in a bench for working out the press or other emphasis.

At the last stage you need to go to the preliminary run. This is no longer a warm-up before running, but not serious training. It should begin with the slowest pace, gradually increasing it. At the same time, try to breathe properly, counting the steps. On the one hand, it distracts from a monotonous load, and on the other hand, allows the heart to work in a certain rhythm.

After running 300 - 400 meters, stop. Do light exercises, a little calm heart rhythm. After a minute or two your body will be completely ready for the start of a sports run of any complexity.