Running during the winter! Warm up dynamically!

Warm up dynamically!

Warming up is an extremely important part of any workout. Low temperature outside is an extra motivation to do some vigorous exercise in order to stimulate the muscles and joints for action, as well as prepare them for the increased effort.
Warming up before running should consist three parts:

1. The first part is build of 10-15 minutes smooth running, which should stimulate and pre-warm the body. Posture should be straight and the hips slightly forward.
2. The second part should consist of different kinds of skips,  moving hips in circles, moving knees, ankles and shoulder.
3. The third part is a stretching or swings, slopes and lunges.

During autumn and winter  you have to devote more time to warm up than in the summer, so follow it and your workouts will be more effective.

STRETCHING AT HOME.

Stretching after exercise is the first step in effective regeneration, because it reduces tension and muscle pain after exercise, a beneficial effect on the silhouette and effectively reduces the risk of any injury.
After running in colder temperatures  better leave stretching for later. Go home, get warm, and only then begin to regenerate your muscles. It will be safer for your health, because cold muscles quickly chill, so their expansion could cause damage.

This exercises should  take 10-15 minutes. During this time, you can do:

• Leg extensions
• Tightening the heel to buttock,
• Pulling knee to the chest,
• Leg swings sideways and backwards

PERFORM ADDITIONAL TRAINING.

Cross-country training should complement other  exercises that will strengthen your muscles and help you build a form.

These should include exercises to strengthen the muscles of the back and abdomen, which are responsible for maintaining an upright posture, as well as strength training and stabilizers that improve muscle flexibility.

Excellent workout is swimming and all kinds of exercises in the pool, as well as aerobic training on a treadmill or circuit weight training involving all muscle groups. Thanks to them, you can improve your strength, speed and flexibility of technique.

Remember – there is no bad weather for running! You just have to prepare well !!!

Photo. Adam Mruk