Running is a popular exercise option due to its accessibility and simplicity. All you need to start running is a pair or running shoes, appropriate clothing, and a route to follow. Do you want to keep your body weight healthy?
Running is a great way to do this. Running can improve your health and reduce stress. Running is a great way to improve your health and reduce stress. Running can help you test your fitness or give you motivation to exercise. Register for a race or an event to run and you’re good to go.
Running is easy, accessible, and very beneficial. However, it’s important to learn how to properly do it so that you can continue to enjoy it for many years. A dynamic warm-up is one way to help your body perform at its best when you start running.
It offers six benefits:
- A warm-up for many runners may only consist of a few stretches, or some slow jogging before you start running at a steady pace. Although this is a good warm-up, it doesn’t prepare the muscles for running. A dynamic warm-up is a great way to avoid injury if you run often or return to running after a break.
- In cold temperatures, a car’s engine should be left idle for a while to allow it to warm up. A dynamic warm-up is an analogy to warming up a car. Allowing the engine to run for a few moments ensures that oil circulates through the engine to lubricate pistons that generate the engine’s power. Higher temperatures make muscle, fascia, and elastic connective tissue more flexible, which allows for unrestricted movement of joints during exercise. It is important to take the time to do a dynamic warm-up. This allows blood to circulate to your muscles. The central nervous system (CNS), which controls the running muscles, is activated by this warm-up.
- Your body has two types of muscle fibers: slow-twitch and fast twitch . Slow-twitch fibers use oxygen for metabolizing free fatty acids into adenosine Triphosphate (ATP) through a process known as lipolysis. This chemical is used to produce energy. These fibers are most commonly used for endurance activities, such as running long distances. Fast-twitch fibers, on the other hand, use carbohydrates (known as glycogen once it has been stored in muscle cells) to make ATP. Fast-twitch fibers can produce more force than slow-twitch ones, so they are often used when muscles require greater force. Glycolysis is the process of metabolizing glycogen into ATP. It takes less time than fatty acid oxidation. This is why it is the main source of energy for runners who run at a moderate to fast pace. Glycolysis is made possible by the different movements in a dynamic warm up. This allows you to produce more energy for your run.
- Several hormones (including cortisol and epinephrine) are used to help metabolize carbohydrates and fats to ATP. These hormones are produced by the adrenal complex through a dynamic warm up. This allows you to have energy for your run.
- Reciprocal inhibition is a physiological action in which the contraction or shortening of one muscle signals the joint on the opposite side to increase its length. A dynamic warm-up uses controlled contractions to apply reciprocal inhibition. This allows muscles to lengthen, and joints to lubricate in preparation for activity. Additionally, the sensory receptors in joint capsules or ligament endings can measure pressure, movement, and rate of movement for their respective joints. The nervous system can regulate the degree of freedom (or amount of movement) allowed in each joint by slow, controlled movements.
- Glycolysis produces carbon dioxide as a byproduct. This is because your breathing rate increases due to the lungs trying to exhale carbon dioxide and draw in more oxygen for energy production. Glycogen in muscle cells also attaches to water. When glycogen is metabolized into ATP, it causes the cells to release that water. Low-intensity exercises that are low in intensity use free fatty acid as fuel. As the dynamic warm-up gets more intense, the working muscle will start to use glycolysis to make ATP. Your breathing will speed up, and you’ll notice that sweat starts to appear. This is an indication that your muscles are ready for action and the warm-up is finished.
The following dynamic warm up will ensure that you make every step count, whether you are a seasoned runner or a beginner. These are great for active recovery exercises after a hard training session. You want to get moving but not overwork your body. These exercises can also be used as a standalone mobility workout for those days when you feel a bit sluggish and don’t want too much.
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of one-on-one training, small group classes and specialized courses for a wide variety of athletics, sports training and body goals! Click Here to learn more!