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Like it or not, warming up before a run or workout is important. It helps prevent injuries and gets your body prepared to perform at its highest potential. The good news is that warmups don’t have to be long. Even just five to ten minutes of gentle movement and light mobility drills can have your body ready to roll. Try doing these five mobility drills before you set off on your next run and feel the difference.
You may also see this drill called Carioca. This movement is a great way to get your body moving and is a good dynamic stretch to increase your range of movement, as well as blood and oxygen flow to soft tissues prior to your run or workout.
Stand sideways and prepare to move laterally to the left.
At a jogging pace, drive your right knee up and across the front of your body, until your right foot lands on the left side of your left foot.
Bring your left foot back to the starting position, so your feet are shoulder-width apart.
Quickly bring your right foot back behind your body, again planting it on the left side of your left foot.
Bring your left foot back to the starting position again and repeat the entire process in one fluid motion. Move for about 20 meters in one direction, then back, this time driving your left knee over and across your body.
2.- Frankenstein walks
This is a great dynamic stretch for your hamstrings while also getting your hips moving so they’re ready to run.
Stand with your feet hip-width apart. Hold your arms straight out in front of you at shoulder height with your palms facing down.
Begin marching forward. Keep your right leg straight while swinging it forward to create a 90-degree angle with your body. Be sure to keep a straight back and tight core while your do this.
Return your right foot to the ground and repeat the same movement on the left side, continuing to march like this for 20 meters.
This movement helps to loosen up your hips, lower back and hamstrings to avoid injuries.
Lie on your back with your legs straight and your arms stretched out to the sides so that you’re forming a t-shape.
Lift your right leg straight up in the air and drop your entire leg across your body so that your foot touches the ground next to the left side of your body.
Lift your leg back up and return to the starting position, then repeat with the left leg. Continue going back and forth until you’ve done this 10 times on each side.
4.- Front leg swings
Leg swings improve your mobility before a run, without reducing your performance readiness. In other words, they improve the rang of motion you need in order for your joint to move, while still maintaining the tension required to stabilize the joint and produce power when you need it.
Stand with a wall, pole or fence to your right, which you can hold onto for balance.
Keeping your left leg straight, swing it back and forth so that your leg is reach hip height (no higher).
After you’ve completed 10 swings on the left, repeat on the right.
5.- Side leg swings
This exercise is similar to front leg swings, only it works your muscles in a different movement plane.
Stand facing a wall, pole or fence to hold onto for balance.
Hold your right leg slightly in front of you and swing it from side to side, going no higher than hip height.
Once you’ve done 10 swings on the right leg, switch to the left.(10/13/2021) Views: 650 ⚡AMP