7 warm-up exercises for runners, approved by a fitness expert

Like running? Try these warm -up exercises so that the runners improve balance and strength, as well as to avoid injury.

You generally wake up, wash your face, brush your teeth, change your night clothes in your walking equipment and do you head to a race? Whether you are a beginner or a professional, remember that your body needs an appropriate awakening before starting to run. According to the expert in fitness shwetambhari shetty, engaging in a set of mild warm -up exercises for runners, you can relieve your joints, pull your muscles, make your stride more fluid and avoid unwanted injuries.

In a recent Instagram post, Shwetambhari Shetty has demonstrated essential warm -up exercises before running. She credited this warm -up exercise for runners at the Physiotherapist Somya rout.

“Think of that like the” hello “of your body before a race. Before the high knees and the buttocks hit, start here. It wakes up your feet, unlock your hips and prepare the ground for the kilometers in front,” wrote Shetty alongside the video.

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Heating exercises for runners

There are multiple advantages for running health. But before going, don’t forget the important warm -up exercises for runners. They prepare your body physically and mentally, preparing you for a safer, more fluid and more efficient race. Here is a set of warm -up for runners, as suggested by the fitness expert:

1. Big Toe Tap

The big toe is as simple as lifting and lowering only the big toe on your feet while getting up. It activates the foot muscles and improves the mobility of the ankles. These attributes help stability during the race.

How to do it:

Stand up and lift your toe to the floor while keeping your heels planted
Slightly press your big toes on the floor, then lift again.

2.

Before each race, you have to warm the muscles of the sole and calf to absorb the impact during the race. This can be essential to prevent veal stumps and injuries from the Achilles tendon.

How to do it:

Straight version of the leg: stand up and lift your heels on the floor, then lower
Folded knee version: slightly fold your knees and repeat the heel elevation. This targets deeper (sole) calves muscles.

3. The leg sits to stand up

Balance and strength are important virtues for an effective race. Therefore, it is important that you activate your glutes, your hamstrings and your quads for a good race. The leg to a single leg to hold the exercise strengthens the force around the knees by mobilizing these muscle groups to help you run better.

How to do it:

Sit on the edge of a chair or a bench.
With a extended leg in front of you, get up using the other leg
Lower back with control

4. Standing mountain climber

You don’t want to run with tight muscles in your hips and core, right? Try the mountain climber standing to activate hip mobility and prepare your body for a cardio boost.

How to do it:

Stand up, bring a knee to your chest while swinging the opposite arm forward
Alternative sides in a controlled walking rate.

5. Jame

This warm -up exercise for runners may seem easy, but it behaves a lot: it improves balance and coordination and contributes to the stability of the ankle.

How to do it:

Just stand on one leg and keep 20 to 30 seconds.

6. Recott the folded knee standing

The glutes and hamstrings are some of your most critical muscles for running. Activation is important for a stronger stride, and that’s a knee kick that folds you for you.

How to do it:

Stand up, fold a knee at 90 ° and gently reject your heel (like a donkey kick, but standing)
Press your glutes while you get back.

7. Pour and reversed

Do you want a warm -up exercise that has triple advantages? Try the front and reversed slots for strength, mobility and balance. It warms the quads, the glutes, the hamstrings and stretches the hip flexors, which helps a runner to work better.

How to do it: