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Best Warmup to Do Before a Run

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Best Warmup to Do Before a Run


Whether you’re a reluctant runner or a marathoner who can’t get enough of the sport, the right warmup before a run, whether to hit the pavement or trails, is essential.

“Warmups are important because these activities prime your body for running,” says Dr. Kellen Scantlebury, DPT, CSCS, owner of Fit Club NY, a physical therapy and sports performance facility based in New York City. You’ll warm up the muscle tissue and improve blood flow to the muscles you’ll be using,

“Taking the time to warm up before a run also improves your joints’ range of motion, elevates your heart rate, and prepares the muscles for running,” says Marnie Kunz, NASM-certified trainer and USATF- and RRCA-certified running coach and founder of Brooklyn-based Runstreet.com. “A limited range of motion and cold, tight muscles are more likely to lead to injuries,” she adds.

In other words, a proper warmup should just be part of every runner’s routine. Think of it as part of the run itself to help build it into a habit. Pressed for time or running on a treadmill on a crowded gym floor? “Doing a very slow, light jog for the first 10 minutes of your run will help warm your muscles up for more intense running ahead,” suggests Kunz. Otherwise, carve out a few minutes before your next run with these five exercises and your body will thank you.

1. Skipping Drills: 3 x 10 meters

Scantlebury loves skipping drills for runners. The A skip in particular “works on the knee drive you need for running and single-leg push-off, which takes place with every step,” he says. “With skipping, you use the arms to help drive the body off the ground, so you get the added benefit of some upper-extremity movements as well.” Stand tall with pelvis tucked and chest proud. Drive one knee toward the chest while pushing your body off the ground with the opposite leg. “Make sure to use momentum from your arms as well to help you get more lift with your skips,” he says. Keep alternating on each rep. If you have time, work through B skips, which build on these mechanics. Once you drive the knee up, extend the leg straight out, then drive it back down as if you were clawing the ground. Other helpful drills include straight-leg running, single-leg bounds, and striders (build speed as you run 50 meters).

2. Walking Lunges: 3 x 10 reps

“Many people lack hip extension when running, and walking lunges are a quick way to help with that,” says Scantlebury. Take an exaggerated step forward with one leg while bending both knees to nearly 90 degrees. Scantlebury suggests doing this movement for 10 reps, alternating legs each rep. Walking lunges amp up circulation in preparation for a run. “Blood flow increases in your leg muscles, making them more flexible and less likely to get pulled or strained,” says Kunz.

3. Double-Leg Pogo Hops: 3 x 10 reps

Double leg pogos are great low-level plyometrics for getting muscle activation from the plantar flexors. “These are your calf muscles, and they work really hard during runs of any distance,” says Scantlebury. “Plyometric drills are also great to perform because they specifically target type II muscle fibers—aka fast-twitch fibers—that are used when sprinting.” The movement is entirely in the ankles and balls of the feet. Jump off the ground using quick, small hops flexing toes toward shins when you’re in the air, then releasing just before you hit the ground. Keep ankles and knees stiff to really create the pogo effect.

4. Front and Back Leg Swings 2 x 10 reps each side

This dynamic stretch helps loosen the hips in preparation for running. “Many runners have tight hips, which can lead to injury,” says Kunz. “So this exercise is particularly helpful.” Stand with your back straight, shoulders back, and chest proud. Swing one leg forward and back, holding onto a wall or rail for balance, if needed. Maintain a smooth, controlled motion for 10 reps. Repeat with your other leg, and do two sets. You may also want to tack on side leg swings, which can further improve your range of motion in the hips, notes Kunz. For side leg swings, face a wall or pole for support while swinging one leg side-to-side in a controlled motion.

5. Arm Circles: 4 x 10 reps

Don’t overlook your upper body when getting ready to log miles. “Arm circles target your chest, shoulders, and upper back muscles, helping to increase blood flow and range of motion so you have better running form and less chances of injury,” says Kunz. To do arm circles, begin from a standing position with shoulders back. Raise your arms out straight from your sides with your palms facing down. Do 10 small forward arm circles and 10 large arm circles. Repeat in the opposite direction, completing two sets each.

 


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10 Best Porters to Drink Right Now

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A bottle of Deschutes Black Butte Porter




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Best Time-Under-Tension Workout for Total-Body Strength

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Barbell Back Squat


The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.

“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.

If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.

Directions

Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.

Best Time-Under-Tension Workout for Total-Body Strength

Circuit 1

Marius Bugge

A. Barbell Back Squat

Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps

Athletic man wearing gray T-shirt and maroon shorts renegade row
Marius Bugge

B. Renegade Row

Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side

Circuit 2

Athletic man wearing gray T-shirt and maroon shorts doing renegade row Dumbbell Bentover Row in gym
Marius Bugge

A. Dumbbell Bentover Row

Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Incline Dumbbell Chest Press with Legs Raised 
Marius Bugge

B. Incline Dumbbell Chest Press with Legs Raised 

Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps

Circuit 3

Athletic man wearing gray T-shirt and maroon shorts doing Dumbbell Bulgarian Squat
Marius Bugge

A. Dumbbell Bulgarian Squat

Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side

Athletic man wearing gray T-shirt and maroon shorts doing Single-leg Romanian Deadlift
Marius Bugge

B. Single-leg Romanian Deadlift

Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side

Circuit 4

Athletic man wearing gray T-shirt and maroon shorts doing pullup
Marius Bugge

A. Pullup

Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Kneeling Overhead Barbell Press
Marius Bugge

B. Kneeling Overhead Barbell Press

Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps

Circuit 5

A. Dumbbell Pushup

Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps

B. Biceps Curl

Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps


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The Best Jump Ropes for a Killer Cardio Workout

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The Best Jump Ropes for a Killer Cardio Workout




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