Shape body action! How to warm up before running

You need to prepare your body to physical effort. A warm up makes your body temperature slightly higher, makes your muscles more flexible, increases the use of carbohydrates, raises hormone levels, adjusts mechanisms of using oxygen and the vascular-lymphatic system to physical activity, improves lubrication effect of the synovial fluid.

How to warm up before running?

At first, dynamically, choose (for a few minutes):

• running in place with knees lifting
• trotting
• skipping rope/jumping

Next, a series of circles and twists:

• head and arms circles (you can do it while trotting)
• hip circles
• knee circles
• ankle circles
• torso twists with hands on hips will make your backbone more flexible
• as well as side bends with your arm over your head, which will relax your side muscles

And finally, stretching:

• stretch your quadriceps by pulling your foot towards your buttock (take it in turns)
• do squats with arms stretched forward, keep your back straight and thighs horizontally as much as you can
• do steps sideways with bending your knees, hands on knees, deepening the squat (back straight)
• march for a while doing deep lunges, then doing a butt kick
• front, side and back leg swings

After the warm up we should be sweaty a little, have higher pulse, but we shouldn’t be tired.

Ready? Steady? Go! 🙂