Introduction
Working out before running is an important supplement to a runner’s road work because they can exercise & strengthen muscles and joints, helping them run faster and avoid injuries. It helps you run faster by enhancing neuromuscular coordination and strength; it improves running economy by improving coordination and stride efficiency; it reduces injuries by strengthening muscles and connective tissue. Working out your legs can greatly optimize the strength of your exercise base (such as the legs), thereby making you a better runner.
The most common technique for improving athletic performance, mobility, and overall health is to work out before running. When you start a cross-training program, you will be able to modify your exercise, adjust your pulse rate, target different exercises, and activate slow and fast twitch muscles.
Working out before running with weight training should be in my opinion inseparable, depending on your goal. Making time to lift dumbbells can prevent you from injury and increase muscle mass, allowing you to perform better on roads and trails. However, as we have learned from the records is that when your muscles are still screaming on leg training day, don’t expect to record a long-distance run or reach your max speed in your exercise regimen. It may also be difficult to determine whether you should run after a workout to maximize your profits. Now it’s easier to figure out how to balance these two exercises so you can make the most of them while still being able to run.
Best workouts before running
Even gentle jogging is good to build muscles, and many doctors recommend stretching these muscles before and after exercise. Over time, exercise can shorten a person’s muscles and reduce mobility if not properly stretched. Stretching can keep the muscles and joints flexible, allowing them to move to the maximum range of motion.
Most doctors also recommend warming up before stretching and jogging. When muscles warm up, they respond better to the pressure exerted by the body. Warming up can be as simple as walking for 5 to 10 minutes, allowing blood to circulate throughout the body. Here is a list of the 10 most important muscle groups for runners and the stretching exercises needed to keep them healthy.
Many runners know the importance of stretching, but few really do it. Even if they do take the time to stretch, they may not practice the necessary stretching exercises and perform the stretching exercises correctly.
Static stretching and dynamic stretching
According to experts, stretching is healthy for us: it can lengthen the muscles we tighten in weight training, increase our range of motion and flexibility, and reduce our chances of injury. However, there is a lot of discussion in the fitness world about when and how to stretch and what kind of stretch is ideal. It is important to understand the fundamental difference between dynamic stretching and static stretching in order to eliminate any misunderstandings and discover how to optimize the advantages of stretching in the daily activities of the fitness center.
Static stretching
These stretching exercises are designed to relieve muscle tension and increase flexibility, in order to reduce the chance of a strained muscle. You can do a variety of static stretching exercises yourself, such as hamstring stretching exercises, which include straightening your toes or keeping your legs straight when sitting on the ground.
On the other hand, many studies have shown that static stretching before running can reduce these activities. One reason may be that it reduces blood flow and puts extra stress on your muscles. In any case, most sports coaches now only recommend active stretching before exercise.
Although it is not recommended to perform static stretching before exercise, it is still beneficial to stretch muscles after weightlifting activities, reduce tension, and relax the entire body. Before repeating, keep each static stretch for 10-30 seconds until one minute of each technique is completed.
Dynamic stretching
Many of the same goals apply to dynamic stretching and static stretching. It is designed to improve your flexibility and range of motion, while strengthening your body for running. However, it does this in a completely different way from its cousins. The ability to maintain stretching for a long time is an important part of static stretching. However, in the case of dynamic stretching, this is not the case.
Dynamic stretching is designed to move the body. These stretches require the whole body to engage in the activity. Static stretching is called passive stretching, and dynamic stretching is called active stretching. It needs to move joints and muscles throughout the range of motion. There are a variety of dynamic stretching exercises to help you prepare for running.
Because the goal of dynamic stretching is to gradually activate the muscles and prepare them for more demanding exercises, it is best to include it in your warm-up routine for 5 to 10 minutes. Always start with key areas such as the ankles, hips, shoulders, and spine, and then continue to dynamically stretch the muscles you will exercise. It can even be the same movement, but with a slower speed and less depth.
In addition to a solid warm-up, dynamic stretching is a well-recognized strategy for activating muscles, thereby increasing your efficiency in intense gym classes or sports events. According to research, dynamic stretching makes you feel stronger and improves muscle strength and speed.
World’s best 10 dynamic workouts for running
Runners usually want to go all out in the hard training process, but setbacks will prevent them from achieving their next goal. Before running, do these simple warm-up exercises to reduce the risk of injury.
1. Glute and Piriformis
The flexibility of the hips, hips, lower back, and lateral quadriceps all benefit from this dynamic stretch. Most runners have been lying down for several hours before running, causing tension in the hip, lower back, and pelvic muscles. Before running, this exercise can strengthen the hip and lateral quadriceps area.
Maintain correct posture and balance by standing upright. While raising your ankles, turn your feet to your knees and then to your waist. The hips and outer quadrilateral area should feel stretched. At a moderate walking speed, within a distance of 20 meters, each movement of the alternate legs should take 2 to 3 seconds. Perform three sets, walk, and relax in the middle.
2. Reverse Lunges
The basic lunge warm-up procedure is well known among athletes, but reverse lunges are equally useful. Reverse lunges are better for your knees and aim more at your hips.
Start with 2 x 5 combinations until your body warms up. This can help start the entire workout by activating the muscles of the legs and buttocks. For anyone focusing on fitness programs, reverse lunges can be a game changer. Rep until you warm up to the point you like.
3. Bodyweight Squats
According to Kokum, your hips are essential for smooth running. Stand with your feet slightly wider than hip width. Keep the weight of your heels by moving your hips down and back. Aim for the hips below the knees. To stand up again, push away your heels and repeat.
4. Hamstring Sweep
The adjustment and mobility of the hamstrings, strengthen the hamstrings and the development of long-term mobility. At a moderate walking speed, it takes approximately 3 seconds to move alternate legs within a range of 20 meters (60 feet).
Take a small step forward and place your heels firmly on the ground. Keep your front legs straight and bend your back knees so that your hips sink toward the ground, as if you were sitting on a chair. While keeping the front legs straight, sweep your hands down to the ground, creating a dynamic stretch on the hamstrings.
5. Planks
Planks can strengthen your core muscles. If your core is stronger, your running will be more stable. This is the case because your core muscles maintain your spine. When running, these muscles can also help you balance the weight of your lower body and upper body. Both long-distance runners and sprinters can benefit from plank exercises.
6. Butt Kicks
Our preferred dynamic stretch should be kicking the butt before running. First, separate your legs slightly. Then kick your heel to your hip. You can increase your speed while warming up until you run into position. Always keep your heels pointing towards your hips.
7. Ankling and Calf
Excellent calf and Achilles’ training workouts. At the very same time, it empowers and enhances flexibility. This is a must-have for anyone suffering from Achilles, calf, knee problems, or shin pain. Each movement should last 1-2 seconds, alternately on each foot and leg. Set the timer to 15-30 seconds, then increase the speed to a brisk jog speed. Perform three sets, with a walking recovery in the middle.
This is a different way of raising and lowering the calf. The goal is to place the foot on the ground #1, using the toes and soles of the feet at the same time. Then, as you release weight with your feet, return your heels to the floor. Think of it as the opposite of the extreme of having to walk toe to heel instead of heel to toe.
8. Single-Leg Glute Bridge
Your glute muscles will be targeted with the single-leg glute bridge. First lie down and rest, stretching your arms to your sides. With your toes facing up, press one heel into the ground. After that, stretch your second leg until it is completely straight. Once you reach this position, raise your hips. Then slowly lower yourself, focus on your core and tighten your hips. First, perform 5 rounds with a 30-second rest period.
9. Leg Swings
The abductors have more mobility, and the core is stronger. Dynamic strength and enhanced range of motion (ROM). Before switching, the goal for each leg is 15-20 seconds of training. Maintain proper pelvic alignment to keep the torso and torso strong. Swing one leg through the torso to the inside and then back to the outside. Without deliberate effort, this movement will be regulated, swinging almost once every second. Make sure you don’t spin your pelvic.
10. Jumping Jacks
Jumping jacks is good full-body exercise and can be performed almost anywhere. Reinforcement training or jump training is the whole content of this exercise. Reinforcement exercise is a combination of aerobic and weight training exercise. This exercise exercises your heart, lungs, lungs and muscles at the same time.
Standing with your feet together is a good idea. As you bring your arms aloft, jump your feet out wider than your hips. Bring your arms down by your sides and jump your feet back together. Repeat at a faster pace.
Benefits of working out before running
For a long time, there has been a lot of debate about whether stretching before exercise is any good. Stretching is generally considered dangerous because it can cause injuries. But what if you stretch correctly? This can minimize the injury rate and balance the advantages with danger.
Regular stretching before exercise can help heal and prevent back pain, improve posture, increase flexibility, improve physical activity performance, increase muscle blood flow, reduce tension headaches, increase range of motion, relieve stress, keep your head calm, and reduce Risk of injury.
The following are benefits of working out before running:
- Stretching is a wonderful approach to enhance your blood circulation since it increases blood flow to your muscles, which leads to a faster recovery period and less muscular discomfort.
- Muscle stiffness will reduce the range of motion, which increases the risk of back muscle injury. Therefore, stretching may help to heal existing back problems by stretching the muscles.
- People have a bad posture because their muscles are out of balance. Scientific evidence shows that training and stretching different muscle groups can help promote good alignment and reduce musculoskeletal pain.
- It has been found that stretching before physical activity helps the muscles to prepare for the action. It may also help improve your running efficiency.
- Working out before running can help you become more flexible, which is important for your long-term health.
- Tension headaches may cause you to miss work. Adequate rest, regular hydration and dynamic stretching, and good eating habits can significantly reduce tension headaches.
- Regular stretching can help you increase your range of motion. This allows your joints to move throughout the range of motion, which helps them move more easily.
- When you are excited, your muscles are likely to become tense. When you are under emotional or physical stress, your muscles become tense. Working out before running helps relax stiff muscles, thereby reducing tension.
- Participating in daily stretching exercises can not only help you increase flexibility, but it can also help you feel better. By focusing on mindfulness and performing meditation activities, deep breathing, staying centered while stretching is essential, which can give your brain a cognitive boost.
- Flexible muscles are unlikely to cramp as long as your electrolyte consumption is adequate. Therefore, daily stretching exercises will improve your exercise level and minimize muscle resistance. Exercises like stretching are not only beneficial before exercise, but also after exercise. Because stretching after a workout can help relieve muscle tension, if any area is still tight.
Meal before Running
For runners of any level, planning is the key. Properly fueling your running will help you avoid fatigue and recover faster. Before such a run, adding fuel in the form of an incorrect meal combined with improper meal timing or not adding fuel to your routine at all, may cause stomach pain or a terrible “wall”, which is a phenomenon of energy level collapse. Here are some suggestions to fuel your running with appropriate snacks.
Long-distance runners should eat a meal that is easily digested and absorbed by the body 3 to 4 hours before the race or training session. A pre-running meal with high carbohydrates, medium protein, low fat, and low fiber is good.
When you start running, you should not feel hungry or full. You should not eat before running because it may cause cramps or uncomfortable side effects. On the other hand, running on an empty stomach may cause you to exhaust your energy and feel very tired during the run.
Every runner needs some time to determine what to eat before running and when to eat. Research on the best time to eat and what foods to eat has mixed results. Another study found that before relatively high-intensity exercise, eat high-carbohydrate snacks or meals for 1-4 hours, and long-term exercise is usually recommended. However, the study also shows that the food you eat as fuel for exercise affects the quality and performance of your workout.
Some runners advocate eating a light meal one and a half to two hours before starting a run, or having a snack 30 minutes to an hour before starting a run. This is a general rule. However, during marathon training and exercise, you should try to see which method is best for you.
Beneficial Nutrients
Carbohydrates: There is no doubt that carbohydrates are the best strength for athletes. For most athletes, carbohydrates should account for 60-65% of total calorie intake. However, some runners (such as sprinters) may need more than 70%, while endurance runners may only need 50%.
Protein: Protein is both a source of energy and a means of repairing tissue damaged during training. Protein is an important food that can keep you full for a long time, which is beneficial if you want to lose weight.
Fat: A high-fat diet combined with high carbohydrates may increase weight quickly, so try to control the fat content to no more than 20% to 35% of the entire diet. Stick to a diet low in saturated fat and cholesterol.
Vitamins and minerals: Although vitamins cannot provide energy for runners, they are still an important part of a balanced diet. Free radicals are produced during exercise. These free radicals damage cells. Vitamin C and E can counteract these chemicals. Minerals are extremely important when it comes to running. This is one of the leading causes of muscle tension, cramping and poor vasodilation.
Hydration instructions: The amount of water you must consume before, during, and after running depends on a variety of factors, including the length of time you run and your sweat rate. In the past, runners would be advised of a specific amount of fluid, but modern standards advocate a more personal approach.
Choosing the right pre-run meal is very important, because eating the wrong meal can make you feel sick and even make you go to the nearest restroom throughout the run. Choose meals that are high in carbohydrates and low in fat, fiber, and protein.
Conclusion
Many experts believe that our bodies have evolved into excellent endurance runners, which is why they have been transformed into what they are now. Our ability to run mile after mile is due to the shape of our hips and feet, the length of our legs, our shock-absorbing discs and our ability to wick away sweat.
Many experts believe that a quick workout before running is a great way to build stamina for different adaptations. Running is one of the easiest ways to benefit from a workout because it is aerobic in nature which is wonderful to improve cardiovascular health and It can also burn calories and can help you gain strength among other benefits.
Pre-workout supplements should help you stay motivated during high-intensity exercise and running. They can help you run better and harder. Physical training will also lead to more muscles, tolerance and less discomfort. If you are a serious athlete, working out before running even if just for a short time, may give you the advantage you need.
FAQs
Who needs to stretch these days?
Even gentle jogging can build muscles, and many doctors recommend stretching these muscles before and after exercise. Over time, exercise will shorten a person’s muscles and reduce mobility. Stretching can keep the muscles and joints flexible, allowing them to move to the maximum range of motion.
Why is stretching vital before a run?
Before expecting a significant increase in muscle movement (such as running), it is crucial to give the muscles time to prepare. Due to your posture, many of your muscles will tighten or shorten when we are seated. On the other hand, these muscles are stretched when running. If you transition from rest to running prematurely, there is a risk of injury; pre-stretched muscles can withstand stress better than unstretched muscles. Stretching before running or any other exercise is essential to prevent injuries and improve the quality of activity.
If I want to lose weight, do I need to run?
Running is a great exercise to lose weight, but the best results are achieved when it’s combined with weight training as together It can burn a lot of fat, burn calories even after you finish exercising, can help control your hunger, and get rid of dangerous belly fat. In addition, running has many benefits and it’s easy to get started.
Should I go for a run or a workout first?
It depends on what you’re looking for. If you want to gain muscle, start with running but definitely limit the amount of time you run for because you may experience the opposite effect as too much cardio can decrease muscle mass. If you want to improve your endurance and aerobic capacity, please run last. Fundamentally, these kinds of activities will generate a greater immune response in your body.
What are some of the drawbacks of long-distance running?
Sweating, dehydration, cramping and bad breathing are the most serious risks of long-distance running. Marathon runners lose 3 to 5 kilograms on average, and for every kilogram they lose, they must consume 1.5 liters of water.
