ning and skipping warm-up exercises is a really bad idea since you will miss out lots of their benefits and take yourself into the risk of injuries. Even professional runners never skip their warm-up or cool-down because they know how these steps help loosen their strained muscles and prevent soreness.

If you don’t have much time, these quick and quite simple exercises will be helpful as they won’t take you much time to kick-start your muscles, joints, and tendons. Now, let’s start your running routine and burning up your body with safety and effectiveness!

HERE’S THE WARM-UP

The cool-down process is important for muscle recovery and restoration. These exercises are perfect for relieving any strains and tensions in your muscles, boosting blood blow to provide nutrients for your fatigued muscles tissues, help them get back to normal condition.

  1. GROIN STRETCH

EASY WARM-UP AND COOL-DOWN EXERCISES FOR RUNNING
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How to do: Stand with your feet twice wider than shoulder-width apart. Shift your weight to your left side, bend your left knee and lower your torso down, keep your right knee straight. While doing so, rotate your right feet and upper body to the left, place your hands on your left knee to support. After a while, raise your body back up and do the same with your right side. Repeat 4 times for each side.

  1. HAMSTRING STRETCH

EASY WARM-UP AND COOL-DOWN EXERCISES FOR RUNNING
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How to do: Stand up with your legs hip-width apart. Step your right foot backward about two feet. Keep both legs straight while hinging at your hips and bending your upper body forwards. Reach out your hands to touch the floor. Raise your torso back up and alternate side. Repeat 4 times for each side.

  1. ANKLE CIRCLE

EASY WARM-UP AND COOL-DOWN EXERCISES FOR RUNNING
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How to do: Stand tall with your leg hip-width apart. Shift your weight to your right side, raise your left leg and bend your knee at 90 degrees, hold your thighs with both hands to support. Keep your back and neck straight throughout. Slowly roll your raised foot in a circular motion, do so in both clockwise and anti-clockwise directions. Then lower your left leg and alternate side. Repeat 4 times for each side.

HERE’S THE COOL DOWN

The cool-down process is important for muscle recovery and restoration. These exercises are perfect for relieving any strains and tensions in your muscles, boosting blood blow to provide nutrients for your fatigued muscles tissues, help them get back to normal condition.

  1. DOWNWARD-FACING DOG

EASY WARM-UP AND COOL-DOWN EXERCISES FOR RUNNING
(Image source: gaia.com)

How to do: Start by kneeling on both knees, place your hands flat on the floor in front of you. Stretch your arms forwards and lower your head on the mat. Then press your hands and straighten your legs. Direct your tailbone towards the ceiling and heel down. Keep the position for 30 seconds before reversing the movement and back to the kneeling position. Repeat for 3 times.

  1. LOW LUNGE

EASY WARM-UP AND COOL-DOWN EXERCISES FOR RUNNING
(Image source: yoga.com)

How to do: Start in a high plank position, put your weight on your toes and hands, your palms are directly under your shoulders. Take a wide step with your right foot so that you can put your foot between your hands. Hold for 10 seconds and then alternate side. Repeat 3 times for each side.

  1. TRIANGLE POSE

EASY WARM-UP AND COOL-DOWN EXERCISES FOR RUNNING
(Image source: yogajournal.com)

How to do: Stand with your feet twice wider than shoulder-width apart, your arms by your sides. Rotate your right foot 90 degrees to the right and pivot your left foot a little bit inwards. Raise both arms to the same height as your shoulders so that they’re parallel to the floor. Hinge at your hi?p and bend your upper body to the right. While doing so, rotate your torso to the left and open your chest so that at the end of the movement, your right hand can touch your right foot and point your left hand to the ceiling. After a pause, reverse the movement and back to the standing position. Alternate side and repeat 4 times for each side.

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