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How to Warm Up

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In this video, you will learn how to warm up before going for a run to avoid injuring yourself.

For warm-up inspiration, take a look at the other videos in this chapter of our Running program!

Warming up is an essential part of your running training to ensure that you do not strain or injuring your body while running. Learn how to integrate warm up exercises into your training session by watching this short tutorial.


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emilywade - Sikana
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In this video, we will learn how to structure your warm-up sessions.

Warming up is essential; you're taking the time to progressively prepare your body for strenuous activity.

We will see 3 steps to follow for a balanced warm-up; jogging, dynamic stretching and progressive strides in a straight line.

First of all, jogging.

This allows you to raise the temperature of your body in order to slowly prepare your muscles for activity.

Run slowly but gradually getting faster for 20 minutes.

Here is a simple piece of advice that allows you to determine if you're going too fast: you should be able to maintain a conversation while running.

Secondly, active dynamic stretching.

This allows you to loosen and warm up each muscle used while running.

Work each muscle separately by switching between a quick stretch and a muscle preparation exercise.

You can watch our other videos on how to warm up your hamstrings, quadriceps, adductors and calves.

Next, warm up your back, shoulders and neck.

To learn how to do this, you can watch our video "Warming up your upper body"

Thirdly, progressive strides in a straight line.

These strides allow you to make the transition to the main part of your training session.

Do 100 meters in a straight line, then come back at a slow jog.

Start again whilst slowly increasing your speed.

Then, do a final straight line in the direction that you're going to run in during your training session.

Now you know how to properly warm up in order to prepare your body for strenuous activity. Have a good workout!


Next video

Sikana - How to Warm Up Your Quadriceps and Hamstrings
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