5 dynamic exercises to do before running training –

Running, without a doubt, is one of the most democratic exercises that exist. In theory, just put on some comfortable sneakers and go outside. But many people end up neglecting an important moment of this activity, stretching. With the inclusion of dynamic running exercises, in addition to improving performance during training and, eventually, in competitions, the risk of injury is much lower. Next, understand the importance of investing a few minutes in stretching and check out 5 dynamic workouts to do before a running workout.

WHAT IS THE IMPORTANCE OF STRETCHING?

The little time you dedicate to stretching is essential to ensure the proper functioning of your body and training routine.

“Stretching exercises increase joint amplitude, flexibility, relaxation and muscle elasticity, in addition to helping to prevent injuries”, explains physical educator Rodrigo Prado Freitas, from Bodytech Ribeirão Preto.

STRETCHING: BEFORE OR AFTER TRAINING?

First of all, it is important to know when to include stretching, before or after the activity, and if your sports practice calls for stretching or warming up. These factors will influence your performance during training.

“It is known that performing more intense stretching before training can be interesting for practices that require large ranges of motion, such as ballet, martial arts and artistic gymnastics”, points out Rodrigo.

“On the other hand, in the case of activities such as running, swimming, bodybuilding and cycling, the most interesting thing is that you do a good warm-up associated with stretching or mobility exercises, exploring the body’s range of motion”, adds the professional.

After training, the ideal is to stretch without too much intensity, to relax the musculature.

WHY INCLUDE DYNAMIC EXERCISES TO STRETCHING?

There are two types of stretching, static and dynamic. Static stretching is one where you do a pose and stay in it for a certain amount of time (usually between 15 and 30 seconds). While the dynamic is performed with movements, from the dynamic exercises.

“Dynamic exercises play a very important role in preparing for any activity. With them, you will have an increase in heart rate, blood flow and joint lubrication, leaving your body more prepared for the exercise that will be practiced”, explains sports training specialist João Paulo Vieira Manechini, from Bodytech Ribeirão Preto.

Performed together, Dynamic exercises and stretching are a way to get your heart rate up and prepare your body for training.

In the case of runners, the exercises can be directed through movements similar to the running pattern, these are called running educations. “In addition to being dynamic, they are very similar to the movement pattern of this sport, which is great for starting training”, comments the specialist.

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5 DYNAMIC EXERCISES TO DO BEFORE A RUNNING TRAINING

Next, check 5 dynamic exercises to do before a running workout.

João Paulo’s orientation is to carry out the educational swhenever you run, before training, with the aim of preparing your joints and warming up the musculature involved. But it is worth remembering that as they are technical educational exercises, they will also improve your technique.

Exercise benefits: Motor coordination, improving the runner’s performance when running the past, raising the heart rate and preparing the joints and muscles involved in the race.

How many repetitions: 2 to 3 series of 20 to 30 seconds of each exercise. For longer workouts, the suggestion is 4 to 6 sets of 20 to 30 seconds.

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1

skipping

How to make: It’s running in place with high knees. To do this, start the movement with your body slightly leaning forward, lifting your legs and arms alternately at an angle of approximately 90 degrees.

“For the race, the technical aspect that thekipping works is the beginning of the stride, known as anterior swing, or the movement of bringing the leg in front of the body”, explains João Paulo.

two

Kick Out or Little Soldier

How to make: Start the movement with your torso slightly leaning back, coordinating legs and arms so that they protrude alternately. This exercise consists of raising the leg forward with the knees fully extended and returning the leg to the ground, cushioning it with the tip of the foot. This movement must be done quickly and coordinated with the arms.

Warning: this should not be your first warm-up exercise, that is, you must already be pre-heated when you perform it. Thus, it avoids stretching in the posterior thighs.

“Very suitable for runners who emphasize knee flexion during running, Soldadinho is aimed at improving technique in the phase of contact with the ground in front of the body, known as anterior support”, explains the physical educator.

3

Anfersen

How to make: Start with the torso slightly leaning forward, lifting legs back and arms forward alternately.

“During the race, the act of taking the leg behind the body is called posterior swing, which would be the recovery and preparation for a new step, it is this phase that the anfersen improves”, explains João Paulo.

4

frankenstein

How to make: Start the movement with the body slightly leaning forward, lifting alternate legs and with the knees fully extended, the arms must follow the movement of the legs alternately and the hand must touch the tip of the foot (or get close to it). For example: right leg and left arm.

“O frankenstein promotes dynamic stretching of the posterior legs and is recommended for improving trunk mobility, specifically the shoulder girdle, thoracic and lumbar portions of the spine, in addition to the hips”, comments the professional.

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5

hopserlauf

How to make: Start the movement with the torso slightly leaning forward coordinating legs and arms so that they protrude alternately. The knee must be raised to, more or less, the line of the hip and the arms propelled upwards in an intense manner at approximately a 90º angle. The movement must be performed alternately. For example: right arm with left leg, then left arm with right leg. It’s like a big leap, you know?!

“Also known as a “walk in the park”, one of the main benefits of hopserlauf it is the improvement of the stride impulse, working on the vertical and horizontal jump power”, completes the physical educator.