Running is one of the few exercises which are considered accessible and convenient due to its minimal gear and ability to carry out almost anywhere. Hence, running can be suitable for various lifestyles and fitness levels. However, this is provided that it is done safely to prevent injuries! One of the most important things that people often skip is warming up and cooling down before and after exercise. In this blogpost, we will explore a few simple moves that you can do before and after your runs.
Warming Up
Warm-ups are important as it preps your cardiovascular and musculoskeletal systems before exercise. When there is an increase in blood flow and oxygen to muscles, they can perform more efficiently and have improved flexibility. This reduces the likelihood of strains. Warm-ups should last for 5 to 10 minutes and should progress from a brisk walk or slow jog before picking up your running pace. Some other examples of warm-ups are:
Jumping jacks
High knees
Butt kicks
Walking lunges
Cooling down
Cool-downs help keep blood flowing throughout the body which allows for better transition towards rest. This is because stopping suddenly may cause light-headedness due to a rapid drop in heart rate and blood pressure. Keeping this in your routine will help to reduce muscle stiffness, risk of injury, and increase muscle recovery. Some examples of cool-downs are:
Quadriceps stretch
Hamstrings stretch
Calf stretch
Hip flexor stretch
In short, warm-ups and cool-downs are both a simple but powerful way to protect and improve your fitness.