Sports professionals keep repeating it: warm-up is essential. It reduces the risk of injuries, such as tendonitis, to increase performance and gradually prepare the body and mind for the effort required. During cardio-muscular training, you can warm up by doing a jogging for a few minutes, but what exercises can help us when running is our main activity?
Indeed, if your goal is to run at a slow and stable pace, with no goal to reach, there is no point in warming up. Simply start running at a slow pace and accelerate when you feel able to. Watchword : gradually increase. But if you are working your run deep, you can start with a few minutes walk, ten chased steps, ten crossed steps, ten heels-buttocks, ten knee climbs, a backward run of about 20 meters, and arm reels to prepare the shoulders.
Then start running at a slow pace for about half an hour. You must have enough breath to keep a conversation going. You can then start your usual interval training or at a higher pace, and finish with muscle stretches. By memorizing this sequence and applying it every time you go for a run, you will notice the improvements within days.
In winter, consider extending the duration of the warm-up so that the body reaches the ideal temperature.