Following a recent Saturday morning run in the
Soft Strength. It’s all about warming up, stretching, and maintaining strength and flexibility for joints, ligaments and tendons. Don’t let yourself get stiff – keep your muscles strong and supple. This lowers your risk of injury. Ahmet Hoca also spoke about the stride – it should be smooth, not hard, rolling, not sliding – minimize the sound that your feet make, as sound increases with a harder impact of the foot on the ground.
Crunches! The abdomen is important for runners. It’s a tender, weak area. The pain in the side comes from a lack of oxygen getting to those organs. It happens commonly when runners don’t warm up properly.
Listen to your body. As for warming up, Ahmet emphasized light stretching and warming up at least 12 minutes of easy running, jogging in place, jumping jacks, whatever – to get the muscles relaxed, to raise the pulse, and to get the body accustomed to taking in more oxygen. (Some experts also recommend some light stretching after the 12-minute warm-up. Remember: never stretch when your muscles are cold; this can cause injury.)
Run hard, walk hard. Ahmet also noted that it’s important to push yourself, to get the most out of your work-out. It should make you tired. This is true for a runner or walker at any level: make sure you push your fast walk enough to keep your heart-rate elevated (within the appropriate range for your age group) and to work the muscles.
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