exercise<\/a> <\/span>physiologist Janet Hamilton, coach of Running Strong. This not only brings up the temperature of the muscles and the core, but it enhances the blood flow to all the muscles you\u2019ll need for running and sends your brain the message that it\u2019s time to go. \u00a0Walking is especially helpful for runners who are coming back after an injury.<\/p>\n2. Add strides. <\/strong>Do five to six 100-meter strides. Strides (also called \u201cpick-ups\u201d) flood the muscles with blood, recruit your fast-twitch muscle fibers, and help your body transition from walking to running mode. Here\u2019s how to do them:<\/p>\n\n- Jog easy for at least two minutes\u2014preferably more.<\/li>\n
- Gradually accelerate over the course of 60 to 100 meters, then gradually decelerate.<\/li>\n
- After each stride, walk around and shake out your legs for 90 seconds.<\/li>\n
- Then stride back in the opposite direction.<\/li>\n
- Strides should not be timed, and the exact distance of each stride is not critical.<\/li>\n<\/ul>\n
3. Do dynamic stretches.\u00a0 <\/strong>Static stretching, where you hold a muscle in an elongated, fixed position for 30 seconds or more, is now discouraged pre-run, as it\u2019s been linked to injury. But dynamic stretching, which uses controlled leg movements to improve range of motion, loosens up muscles and increases heart rate, body temperature, and blood flow to help you run more efficiently.<\/p>\nTry this routine, which targets the muscles used for running. Start slowly, focusing on form; as the moves get easier, pick up speed. Use small movements for the first few reps, and increase the range of motion as you go.<\/p>\n
\n- Skipping <\/strong>Try skipping for 25 to 50 meters, gradually increasing the height and range of each skip as you go.<\/li>\n
- Side step\/shuffle <\/strong>Step to the side, 10 to 20 meters to the right, then 10 to 20 meters to the left. You can do it walking and gradually progressing to a jog. As your muscles start to warm up, you can build the intensity so that you\u2019re trying to cover as much ground as possible with as few steps as possible.<\/li>\n
- Weave step (also known as \u201cthe grapevine\u201d) <\/strong>Step your right foot to the right, then step your left food behind your right foot. Keep repeating this for 10 to 20 meters to the right, then repeat the cycle to the left. Keep alternating between right and left. Like the side step\/shuffle, you can start by walking, then ramp up the intensity to a jog, trying to move as quickly as possible.<\/li>\n
- Backward jogging<\/strong> Start with 50-meter segments.<\/li>\n
- Hacky-Sack<\/strong> Lift up your left leg, bending your knee so it points out. Tap the inside of your left foot with your right hand without bending forward. Repeat 10 times on each side.\u00a0 This stimulates the balance you\u2019re going to need when you start running.<\/li>\n
- Toy soldier <\/strong>Keeping your back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes. Advance this by adding a skipping motion. Do 10 reps on each side.<\/li>\n<\/ul>\n
http:\/\/www.runnersworld.com\/run-nonstop\/how-and-why-you-should-warm-up-before-a-run<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"How and Why You Should Warm Up Before A Run By Jennifer Van Allen Wednesday, May 22, 2013, 12:00 am Once we get revved up to run it\u2019s tempting to shoot out the door at top speed. But heading out … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":9193321,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-5551","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/paB9fc-1rx","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/5551","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/users\/9193321"}],"replies":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/comments?post=5551"}],"version-history":[{"count":3,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/5551\/revisions"}],"predecessor-version":[{"id":5554,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/5551\/revisions\/5554"}],"wp:attachment":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/media?parent=5551"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/categories?post=5551"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/tags?post=5551"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}