Have you ever tried running without doing some stretching first? If you have, you may have noticed early fatigue or sore muscles. Here are some tips for doing targeted stretching before running. Follow these steps even after you finish your run to recover.
Steps
Step 1. Warm up your leg muscles before running
Many people forget this step and it is a serious mistake and, often, it is also the reason why these same people suffer from cramps.
Step 2. Don't go too fast in the beginning and gradually increase the speed
Step 3. Raise your legs and knees to warm up your muscles
Try not to jog too late as it is more tiring.
Step 4. Do a few pushups before running to awaken your muscles and prepare them for running
Step 5. If you have a trampoline, use it before running as jumping will prepare the muscles of the legs and abdomen, two of the most important things for a runner
Step 6. When running try not to focus too much on running, try to think of something else, something that will make you happy, or listen to some music on an iPod or MP3 player to keep time with the music
Advice
- Consume fruit that provides immediate energy consumption. Apples, oranges, pears, bananas and grapes will do just fine.
- Make sure you feel good and full of energy before you start running. Rinse your face with some water or take a nice shower to prepare your muscles.
- Make sure you hold the stretch position for at least 15 seconds. This way you will not only warm up and prepare your muscles, but also increase your flexibility.
