Warm Up for Jogging
Warm Up for Jogging
One of the most important ways to prevent injury while jogging is to embrace the essential tips pertaining to how to warm up for jogging. Often, people get too carried away with the urge to go out and just exercise without paying attention to their warm-up routines. Failed warm-ups account for a high percentage of in-exercise injuries, whether in professional athletes or in fitness enthusiasts; as such, it is important to think about the right warm up for jogging exercises just as much as one thinks about their exercise programs per se.
Now, in this regard, there are a few considerations that are paramount when it is time to start to warm up for jogging. Check out the following ideas and try to figure out which ones you can incorporate to your workouts so you can put prime importance on injury prevention and effective training at the same time.
Aside from injury prevention by minimizing the risk of a pulled muscle, warm up for jogging also aims to achieve two important purposes: elevating your core body temperature and increasing your neuromuscular functions which is akin to “priming” the muscles to fire a specific way that is crucial to jogging. With this in mind, a warm up for jogging routine should be accomplished in two phases; a general warm-up to raise the core temperature, and then more specific warm-up routines to target the neuromuscular network.
In conventional warm-up ideas, stretching is the most important thing to remember before going out for a jog. However, recent studies show that stretching cold muscles only increases the risk for injury. The most updated ideas on how to warm up for jogging encourages joggers to instead start with a brisk walk to warm-up the muscles before jumping into the full workout. This constitutes the general phase of the warm-up procedure.
Once you have done your brisk walk for 5 to 10 minutes, you can perform the necessary stretching workouts to stretch the ligaments and prepare you for a harder workout. There are stretching routines online that cover the whole array of muscles that you need to work on, from the leg muscles to shoulder and arm muscles, which are crucial towards proper running posture. In particular, the key muscle groups include the lower back, calves, quadriceps, hamstrings, groin, and the shoulders and neck which are the most heavily utilized muscles when jogging. This is where the specific warm-up phase comes into play.
A common mistake in stretching during a warm up for jogging exercise is to bounce. Bouncing happens when you try to push and pull back the muscle during the stretching sequence. This puts unnecessary strain on the ligaments and is not recommended in modern stretching tips. Avoid bouncing and keep the muscles extended for 8 to 10 seconds for optimum effectiveness.
Another concept that is important to stretching is to remember that at no point should a muscle stretch hurt. If you feel that some areas are hurting more than they should, do not proceed with that stretching routine as you may only be promoting injury instead of preventing it.
Never underestimate the importance of a warm up for jogging routine to reduce the risk of injury as well as ensure peak performance during your run. If done correctly, you can be confident that you will have a quality run as opposed to feeling lethargic during and after the workout. A warm up for jogging exercise is one of the more obvious secrets to running well and is something that should be a part of every runner’s bag of tricks for peak performance.