X Walk Around. Generally, when squatting your feet should be about shoulder width apart and facing forward. Warming up will also help you prepare your brain which will, in turn, send a signal to your whole body that it is time to begin a vigorous activity. DURATION OF A WARM-UP – Prior to your more specific warm-up, a general warm-up should last in the 5 to 10 minute range. More importantly, your heart is prepared to pump blood to your muscles an activity that is key to the success of your jogging. Get into a warm-up routine to adequately prepare your body for the challenges of jogging. Increase the motion while skipping and do it in reps of ten. Improper form or technique could make you more susceptible to injuries. You’ve got to help it out, and skipping is just the dynamic warm up to do so. If you fall enough times, you’ll get hurt. You can do this dynamic routine before or after some easy walking. You can perform this warmup exercise for five to ten minutes. For example, put some more strides and higher intensity warm-up drills before a speed session. Add some variety to this exercise by doing the “doubles out” style: instead of kicking legs out one at a time, kick both out on each repetition. Butt-kickers and high-knee exercises are a great way to get movement to the hip joint that increases blood flow around the cartilage and helps to lubricate the connective tissues. This is a very easy warm-up exercise. So you must learn to bounce. Obviously, if running is the reason you are stretching, a few gentle stretches should be fine. If you don’t have any major issues, injuries, or joint pain, warming up for 3 to 5 minutes with low-intensity cardio should suffice, Ross says. Don’t do static stretching before running (save that for afterwards if you must – but that’s another debate altogether). Just be sure to combine some easy jogging with dynamic activities like strides or leg swings. Excerpts and links may be used, provided that full and clear credit is given to SpryShoes.com with appropriate and specific direction to the original content. There will be no trace of the warm-up effect. After that, move the muscles and joints through their full range of motion. For example, if you’re going for a run, do a light jog; if you’re cycling, go at an easy pace. This article was co-authored by Monica Morris. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. The U.S. National Jogging Association was formed in 1968 to promote the pastime. You don’t have to spend a long time warming up your muscles, but a light warmup can prevent injuries and help you get the most out of your runs. Holding your muscle at an elongated and fixed position for about thirty seconds or even has been associated with injury but dynamic stretches are different. Doing Warm-up Before Jogging - Serious inspired attractive young woman in jogging suit keeping foot on concrete slab and stretching back while doing warm-up before jogging in city There are different ways one can warm up before jogging and this article is intended to explain these ways. We use cookies to make wikiHow great. For tips on stretching your muscles after running, read on! Over the counter pain killers, like Ibuprofen or Aspirin, can also help alleviate some of the pain. There is a lot of debate about stretching. SpryShoes.com participates in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Spend at least 5 minutes before each jogging session doing a light warmup routine that targets your legs and lower body. 5K races start out fast. The full effects do not last long after your warm-up. 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