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The best dynamic stretches for runners Pre-run dynamic stretches ideally focus on the lower body to prepare it for distance. Here are some of Germano’s recommendations.
Warm-up exercises protect against injury and help maximize performance. Here, trainers share the best pre-workout moves, including dynamic, static, and cardio. ... Runner’s lunge twist. Squat to ...
Get the blood flowing and muscles firing with these six pre-run moves.
A warm-up generally consists of a gradual increase in intensity in physical activity (a "pulse raiser"), joint mobility exercise, and stretching, followed by the activity. For example, before running or playing an intensive sport, athletes might slowly jog to warm their muscles and increase their heart rate.
Stretching does not appear to reduce the risk of injury during exercises, except perhaps a dynamic warm-up for runners. While running places extreme stress loads on the joints, static stretching can help to improve joint flexibility. However, this has not been proven to reduce risk of injury in the runners.
Depending on the lineage and circumstances, the back knee can be down or up, the toes may be tucked or untucked, and the arms may be in any number of positions. Lunges are often incorporated into Surya Namaskar, a flowing sequence of asanas used as a warm-up and in vinyasa styles of yoga to connect asanas into aerobic exercise sequences.
The Radio City Rockettes use these dynamic warmup exercises before “The Christmas Spectacular” to stretch and warm up muscles before a cardio workout or walk.
Some people's bodies may take more time than others to be able to balance the amount of oxygen they need to counteract the lactic acid. This theory of the second wind posits that, by pushing past the point of pain and exhaustion, runners may give their systems enough time to warm up and begin to use the oxygen to its fullest potential.
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