Competitive runners generally want to push themselves to the utmost during the complex training process, but injuries can keep them from achieving their following objectives. Before running, do these simple warm-up exercises for soccer players to lessen the risk of injury.
Warming up before you run can help you avoid injury while improving your performance. Pre-run routines should include walking, strides, and dynamic stretches like lunges and leg swings.
Here are some warm-up exercises for soccer players that promote lower-body mobility, which will improve your running efficiency.
1. Frankenstein Walk
- Begin by standing with your feet together.
- Extend your right leg straight out before you while tapping your right toes with your left hand.
- Lower your leg and take a step forward; repeat on the other side.
- Repeat for another 30 seconds.
2. Kicks from the Knees to the Heels
- High knees and heel kicks should be alternated. This can be done either stationary or while moving.
- Keep your chest high, back straight, and core engaged in maintaining a powerful core.
- For another 45 to 60 seconds, alternate sides.
3. Reverse Lunges
- Basic lunge warm-up routines are well-known among athletes, but reverse lunges are helpful. Reverse lunges are better for your knees and target your glutes more!
- Start with a 2 x 5 rep combination until your body is warmed up. This can help kickstart your entire workout by activating the muscles in your legs and hips.
- For anyone working on their fitness program, reverse lunges can be a game-changer. Rep till you’ve warmed up to your liking.
4. Knee Drives Variations on Planks
- Start with your feet hip-distance apart in a high plank position.
- Drive one knee to the opposite elbow while keeping your core engaged and hips neutral.
- Return to plank position and bring the same knee to your chest as before.
- Return to plank and drive the same knee to the same-side arm’s outside.
- Rep with the opposite leg—alternate sides for another 45 to 60 seconds.
5. Jumping Rope and Jumping Jacks
Jump roping is a quick and straightforward exercise for every runner. This workout is designed to warm up the body and prepare muscle groups for long or high-intensity runs by completing continuous reps.
Jumping jacks are a great way to get your heart rate up. Daily jumping jacks can help to lower blood pressure, burn fat, tone muscles, and increase flexibility.
These dynamic stretches are ideal for pre-run warm-ups. By executing warm-up before you run, you can avoid cramping, fractures, and strains.
Health Benefits Of Stretching
There has been a lot of debate about whether stretching before working out has many benefits for a long time. Stretching is usually thought to be dangerous because it might result in injuries. But what if you do the stretches correctly? This could minimize injury rates and allow the benefits to balance the hazards.
Regular stretching before working out can:
- help heal and prevent back pain
- improve posture
- increase flexibility
- improve performance during physical activities
- increase blood flow to muscles
- reduce tension headaches
- increase range of motion
- relieve stress
- keep your mind calm, and
- reduce the risk of injury
Stretching is beneficial not only before but also after a workout. Because stretching after a workout can assist relieve muscle tension if any regions are still tight. Keep note of your run timings now that you know the best stretches to do before you run.
You may also read our blog on WAYS TO HELP YOUNG ATHLETES OVERCOME ANXIETY BEFORE THEIR GAME
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