Running: what to do before and after training to improve your performance –

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From a distance, running looks like a simple sport: just put your sneakers on and go accelerating around. But, in fact, you need to go beyond the activity itself to improve your performance and avoid injury. “Running is for everyone! But planning is needed. You can’t get to the gym and get on the treadmill”, points out Damaris Dias, Smart Fit teacher. Check it out below some tips for you to include in your routine.

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before running

Tailored Stretching

Light stretching and joint mobility movements (which lubricate the knees, hips and ankles) prepare the body for the activity, which improves performance and prevents injuries. “Don’t stretch like you want to gain flexibility. Just pull your legs and feet a little bit for 15 seconds ”, recommends Damaris.

progressive warm-up

Start with a low skip (feet flat on the ground), which will prepare your ankles for running. Do it for 20 seconds and then start high skips (raising your knees), always synchronizing with your arms. “Remember to activate the core, which is essential to stabilize the body and ensure more power.” Believe me: even a few repetitions of lunges help to wake up the muscles and mobilize the joints.

after running

To avoid that post-workout pain, the ideal is to release legs, lower back and arms. “Despite being a controversial topic among professionals in the area, stretching does not cause injuries if done lightly”. Lie down to do the movements – this way you can relax your whole body, including your shoulders and neck.

Strengthen, strengthen and strengthen

Well-worked muscles protect your joints and promote more power for your run. “In addition to focusing on the legs, you need to have a really strong core and lower back to stabilize the movement of the sport,” says Damaris. Do isometric planks, sit-ups and trunk elevations with your stomach down (an exercise known as parachute sit-ups). The same goes for the knee: hold each leg in the extension chair for 20 seconds.

do educational exercises

Ask your gym trainer to teach you specific moves that will optimize your running technique, such as skips and parallel foot strikes.