Three Essential Things Runners Should Do Before Starting Running
It is marathon season now, and most serious competitors are far into training. For those who are not as serious and just starting to get out now that the bad, cold weather is mostly gone, you will want to start back up gently. At a fast pace, injuries are more susceptible. With any sort of activity, warming up the muscles beforehand is key. This allows the muscles to be more flexible and not strain during the run.
Our Springfield chiropractic suggests following three warm ups before running.
Piriformis and Glute stretching, helps the lower back, hips, and glutes to become more mobilized. Stand straight, bring the ankle up towards the knee and waist, and slowly feel the stretch in the glute area. The ankle should be in an inverted position. Repeat on the other side.
Ankle and calf exercises are also great before running. Stand straight and lift one foot up. Bring down your toe and slowly bring it to the heel. This acts as sort of a reverse walk. Alternate feet for about 30 seconds, taking 3 seconds per foot. This is a great stretch for the ankles and calves.
Walking before you run is key to warming up the muscles before running. Walk briskly for about a minute or two, and slowly ease your way into a slow jog. Doing this loosens muscles and gets the blood pumping correctly and gives it enough oxygen. Another pro tip from your Springfield NJ sports doctor is that warm down exercises are just as essential as warm up exercises. Stretching after running helps joints and muscles to become aligned and allows for minimal adhesions while keeping a consistent blood flow. All of these things together reduce potential injuries.
If any pain is induced while running, stop and ice the area. If it does not improve, give us a call or make an appointment. We treat amateur runners to Olympic runners.
This information is general and cannot replace individual level advice, so make sure to always consult with your doctor before starting any new exercise plan.
Remember, if you are struggling and cannot get relief, make an appointment to see us at our Springfield clinic. Simply give us a call (908) 325 – 3000 and we will help you.