Warm-up, hitch and stretch before running.
A good warm-up expands your blood vessels, providing a good supply of oxygen to your muscles before you start an intense workout. It also increases the temperature of your muscles for optimal flexibility and efficiency.
By slowly increasing your heart rate, the warm-up also helps reduce the strain on your heart when you start running.
The advantages of running a hitch
Cooling supports blood flow throughout the body. A sudden stop can cause dizziness, as your heart rate and blood pressure can drop quickly. The slow ending allows them to gradually fall.
Although you often hear that a hitch helps get lactic acid out of your muscles and prevent the delayed onset of muscle soreness the next day, research has not proven this.
A hitch is a good transition between a hard effort and the end of a workout.
Stretching before or after running
Stretching used to be part of every warm-up and hitch, but the evidence doesn't show that it has the benefits everyone thought it had. Static stretching before, during, or immediately after exercise has not been proven to prevent injuries or delayed onset of muscle soreness.
There is evidence that dynamic stretching after a warm-up can be beneficial for performance. This form of stretching is done with exercises that make your muscles fully move. Dynamic stretching exercises also mimic the actions you will perform during your workout.
Stretching cold muscles is not the best idea, so if you decide to do a stretch, do it after a warm - up or as part of a hitch.
How to warm up properly
Take the following steps to warm up:
1. do 5 to 10 minutes of light aerobic exercise to relax your muscles and warm up before running. Some good pre-workout exercises include brisk walking, marching, slow Jogging, or riding an exercise bike. Make sure you take your time with the warm-up.
2. if you like to perform dynamic stretching or exercises before running, do lunges with walking, jumping from a springboard.
3. Start your run. Don't start the race, but first jog slowly and gradually increase your speed. You should be able to breathe very easily. If you feel your breath catch, slow down. This is part of understanding how fast you should run and not start too fast.
4. Pay attention to your posture and shape when you start running. Make sure you use the best technique before speeding up.
How to relax properly
At the end of your run, follow these steps:
1. after you finish running, cool down by walking or slow running for 5-10 minutes. Your breathing and heart rate should gradually return to normal.
2. Drink water or sports drinks to restore your strength.
Tips for stretching after a run
If you think stretching is good for you, you can do it after a run or as a separate exercise. Typical post-run stretches include a hamstring stretch, a quadriceps stretch, a calf stretch, a lower lunge stretch, an IT group stretch, a butterfly stretch, a hip and back stretch, an arm and abs stretch, and a triceps stretch. Use these tips for proper stretching:
· Do not jump when stretching. Hold still on each stretch for 15 to 30 seconds.
· Don't stretch until it hurts. Don't stretch beyond the point where you start to feel tension in your muscles. You should not overcome the resistance of the muscles and never stretch to the point of pain. When you feel less tension, you can increase it slightly until you feel the same light tension.
· Make sure you stretch both sides. Don't stretch your left calf just because you feel tension on that side. Make sure you stretch both sides equally.
· Do not hold your breath. Stay relaxed and slowly inhale and exhale. Make sure you don't hold your breath. Take a deep breath with your stomach.
Research simply proves what runners have been doing for decades (and what their trainers have taught them). The warm-up is useful, but you can probably skip it if it doesn't suit you. Enjoy your run.
