RUNNING WARM UP
Should I warm up before I go jogging? Whether it is necessary to do warm-up exercises before running is highly debatable in runner communities. We cannot make a clear statement here either, as the scientific situation does not provide clear recommendations either. One thing is certain: When you start your running training directly from bed or from the office computer, your body is still in resting mode. This is not a good prerequisite for being efficient. We guess: Try the following exercises and write down how you felt during training. Compare this with a day when you did not do the exercises.
The aim of the warm-up exercises is to achieve physiological benefits without tiring the muscles too much. With the following warm-up exercises for running this should succeed.
WARMING UP THE GLUTEAL MUSCLES
Execution: Sit down and place the BLACKROLL® BALL 12 under one buttock. Place the leg on the same side over your other leg. Support yourself with your hands next to your buttocks. Roll out one buttock using quick, circular motions. The movement results from bending and stretching the extended leg. The more body weight you place on the BALL, the more intensive the pressure.
Duration: 1 minute per side
Sets: Once per side
Tip: Alternatively, you can do this warm-up for running with a BLACKROLL® foam roller.
WARMING UP THE THIGH MUSCLES
Effect: Warms up the thigh muscles for running.
Execution: Start in a seated position with your legs extended in front of you. Place the roller under your thigh, just above the back of the knee. Support yourself with your hands next to your buttocks. Lift your buttocks and quickly roll over the back of the thighs. Turn your legs inward and outward. Then work on the front of both thighs and proceed in the same way.
Duration: 1 minute per side
Sets: Once per side
Tip: Throw out your chest proudly during this running warm-up.
SUPINE KICKS
Effect: Activation of the trunk muscles Execution: Stretch the LOOP BAND around your feet and lie down on your back. Pull in both legs so your hips and knees are in 90 degree angles. Be sure there is active tension in your trunk muscles. Stretch out alternate legs and keep tension in your trunk. Your lumbar spine will remain slightly above the ground.
Duration: 1 minute
Sets: 2-3 times
Tip: This warm-up exercise for running activates the straight and diagonal abdominal muscles. This prepares you to maintain better posture while running.
BULGARIAN SPLIT SQUAT
Effect: Activates the hip extensor muscles and stabilizes the leg axes. Execution: Take a lunge position while placing your back foot on a 30 cm long BLACKROLL® foam roller. Keep your upper body upright and bend your front knee. Hold this position briefly and slowly come up again. Be sure your knee does not project out beyond your toes.
Repetitions: 10-15 per side
Sets: 2-3 times per side
Tip: If you can, use our GYMBALL for these exercises, or use another means of elevation, for example a stool.