Life hacking: How to warm up before jogging in 3 minutes

Warming up is an important part of any workout. Uncomplicated movements increase heartbeat, stimulate blood circulation and smoothly engage muscles. All this allows you to gradually go from a state of rest to a high load mode and at the same time avoid injuries. Any run is better to start with an express warm-up. With the onset of cold weather, she has another important function - warming up. We offer five simple ways to stretch the body before a run: these exercises are not enough for marathoners, but they will definitely make the usual five to ten kilometers more comfortable.

1

First, go for a bit. Walking is an ideal low-intensity load: it will relax the body after a long sitting and invigorate after sleep. Muscles, tendons and joints when walking and running will be used in a similar way, so that you smoothly enter the running mode.

2

Make a few torso torso. Put your feet in a shoulder-width position, with straight legs and a slightly strained press, lean in turn to the left and right side. Then straighten up, put your legs together and slowly lean forward, as if trying to touch your forehead with your knees. Fix the position for a few seconds.

3

Prepare to run your knee joints. The legs are together and slightly bent: in this position, perform circular movements, gently spreading and knees. To control amplitude and not damage joints, support the patella with your palms.

4

Start with an easy run. It can be alternated with a series of short "sprint" segments of duration from 10 to 30 seconds. To get started, try three or four quick jerks.

5

After the interval run do stretching. Static, in which the muscles are fixed in a strained position, is not recommended before jogging: it is associated with a high risk of injury. But the dynamic stretching in the form of rhythmic exercises accelerates the pulse, relaxes the muscles and prepares them to increase the range of motion.