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Warming up before running
Should you warm up before a running?
Warming up before a run is a topic of hot debate among the running community. We can't provide a definitive answer here either, since scientists have not provided any clear recommendations.
One thing is certain: When you begin a run without warming up first, your body is still in idle mode. This isn't ideal for performance.
Our advice: Try some warm-up exercises before your next run and see how this affects your training. Compare this with a day when you didn't do any warm-up exercises before running.
Warm up without tiring yourself out
The aim of warming up before a jog is to achieve physiological benefits without tiring out the muscles. The following four pre-run warm-up exercises are designed to:
- warm up the gluteal muscles
- warm up the thigh muscles
- Bicycle crunch
- Bulgarian split squat | one-legged squats
Warm up exercises before running
Warm up before running and loosen your gluteal muscles.
Warm up thigh muscles for fast legs while running.
Hamstring Activation
In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Quickly roll out the back of your thighs.
Activation of the core muscles for a strong center while running.
Kicks
Activation of the hip extensor muscles and stabilization of the leg axes.
Single Leg Squat
Start in the lunge position. Place your back foot on the BLACKROLL. Straighten your upper body. Slowly lower your buttocks downward. The front knee should reach a right angle. Move back to the starting position.
Regeneration & stretching after a run
Strength training for runners
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