Whether you run on a treadmill or outdoors warming up and cooling down properly is a great way to stay injury free. This running warm up will also help your muscles to perform at their best. Simon, our personal trainer, is here to help our home fitness equipment customers to get the most out of their workouts.
First spend five to ten minutes warming up with a walk and then a light jog before stretching your muscles.
These are performed whilst moving and they help to prepare your muscles for running better than static stretches. For the perfect running warm up your dynamic stretches should include at least 30 seconds of each:
Make sure you keep your rear knee slightly off the floor.
Bend your knees to 90 degrees and keep your back straight.
Lifting alternate feet up to your glutes and returning to the floor. Start off slowly and the pick up the pace.
This will help to loosen up the groin area and can be done quickly.
Beginners or people with tight leg muscles should not push themselves to kick as high as Simon. Aim for waist height and gradually increase the height of your kick.
These help to strengthen and warm up you calf muscles and achilles.
Include a 3 to 5 minute easy effort run or brisk walk at the end of any workout followed by static stretches.