Running is an extremely accessible way to get out there and exercise. It’s one of the best exercises to contribute to weight loss and, like cycling, it leaves the runner with a sense of well-being. Running doesn’t just exercise your legs, it’s also a good exercise for your abdominals and your arms. Looking after you legs when running is extremely important and the constant repetitive motion of jogging along the pavement can affect your knees in undesirable ways. So in this article we’ll go through a set of easy warm-up exercises which will set you up for successful run. All the exercises are stretches and before you’ve warmed up, it’s important not to stretch to far; the stretches should be gentle. When you’ve finished your run, don’t forget to repeat the stretches again to warm down all the affected muscles.
Quad Stretch
The Quad Stretch is the one most prospective athletes are familiar with; it’s familiar to
Quad Stretch
cyclists and runners alike and anyone whose sport involves running of any degree. Stand straight with your toes pointing forward then, keeping you knees together, bend one knee and lift that foot up until it touches your buttocks (or as far as you can go comfortably). Push your hips forwards slightly to target the quadriceps a little more and hold the position for thirty seconds. Return to the starting position and repeat with the other leg.
Hamstring Stretch/Calf Stretch
Our second stretch is great for the hamstrings and also for the calf muscles. Stand up
Hamstring Stretch
straight to begin with then bring one foot forward, keeping the leg straight and supporting it on your heel. At the same time bend the standing leg and lean the upper body forward, pushing your backside out as you do. You’ll know you’re performing the exercise correctly when you feel the stretch on the back of your leg. Hold the stretch for thirty seconds, return to the starting position and swap legs.
Glutes Stretch
Now for the glutes, which are the muscles surrounding the hip area and another vital area
Glutes Stretch
to exercise for runners; again the repetitive motion suffered by this area means a warm-up is vital. Lie down to begin with with, then bring the knees up towards you. Now place the foot of one leg on the knee of the other. Now grab the thigh of the lower leg with both hands and pull gently until you can feel the stretch. It is the upper leg you are stretching here and when performed correctly you will feel it on the upper part of your thigh. Hold the position for thirty seconds then swap legs.
Hip Flexor Stretch
Our last stretch is the hip flexor and this exercise helps to prepare the buttocks, the hip
Hip Flexor stretch
and the quadriceps. Begin the stretch standing upright then take one large stride forwards. Your front foot should be flat on the ground and your knee at 90°. Your back leg should be supported on your toes and the knee should be close to the floor. Hold this position for thirty seconds and swap legs. When you’ve finished your run, head over to our favourite internet casino for some relaxation.