Why is warming up important in running?
There are many people who run because they don’t have time to get to work every morning, so when they go out to warm up, they usually run very quickly. Done lightly with very few warm-up movements, so even if the run is more intense than usual, you will feel pain.
The reason why it hurts
- Normally, when you warm up very little, put on your shoes and do the workout, the musculoskeletal groups have not yet been awakened, so they can easily get sore. When you perform movements such as sudden acceleration or just stepping on an obstacle on the road, you will experience ankle pain, ankle rolling or copper tubing.
- Unactivated muscle groups are not used to more intense exercise than usual, so it gives an indication of pain, and makes you confused again and stop exercising the next day.
How to start quickly and effectively
- Start from the ankles to avoid overturning the ankles, sprains, and dislocations
- Next is rotating the knee. For people who often have knee pain due to dry joints, this movement is like lubricating the machine to operate better, because when you run, your upper body hits the knee, it is under pressure. quite big
- Rotate the hip joints, this rotation helps you be more flexible when increasing your stride and pain-free when performing tempo stretching exercises.
- Shoulder arm rotation, it helps you not to strain your shoulders when you run. No matter how well you practice this movement, you will loosen your shoulders, and without straining your upper body, you will run in very nice form.
- Neck rotation is extremely important when you race and run for a long time, it helps you avoid neck fatigue or pain
- The above movements help you run better and finish the exercise very gently and without fatigue. Take time to warm up and you will find your running stronger and recovery better after each race.