How to warm up before running?

Warm up at least 15 to 20 minutes before running

“This helps to slowly awaken the body and condition it for more vigorous activity by raising the core temperature to 38° Celsius or so,” explains physiotherapist Nicolas Bertrad, co-founder of the fitness website, Macadam Tonic. “The joints function like hinges and stretching helps streamline the joints to allow the synovial fluid to lubricate them like ‘motor oil’ in the cartilages, muscles and tendons,” said coach Patrick Seners*. This is essential to avoid injuries! Stand with your legs straight, adjust your posture and pelvis. Bend one leg back, and hold the leg with the hand from the same side and lift your leg to your bum. Try to hold it for 20 seconds while breathing slowly and fixate on a point to keep your balance. Do the same routine after exercising.

*Author of Re-doing Sports (Thierry Souccar edition)

Knee rotation

Place your hands on flexed knees, incline your back but keep your posture straight and rotate the knees left and right. Then do it in reverse. Do 3 sets of 10.

Back stretches

Keep the knees relaxed then place your right arm over your head and bend your body sideways to the left. Repeat for the reverse direction. Do 3 sets of 10.

Leg rotation

Lift your legs all the way up to your chest (4 times on each side, 30 sec each). You can also vary with a jumping jack where you jump laterally with your legs together – hands at the waist and lock your pelvis. Take a deep breath and upon exhalation, jump up while spreading the legs and lifting the arms. According to coach Julie Ferrez, doing 15 of these a day is the best exercise to combat cellulite!

Hop on and off

Place one foot on the ground and the other on a platform. Then go up and down the platform by alternating the feet. Do 5 sets, 20 secs each.

Cardio

Walk really quickly by extending your feet as wide as the length of the white stripes on a zebra crossing – like a child – for 3 minutes. You can also practice with a cushion at a marking and hopping back and forth (10 secs, rest and then continue for another 10 secs until you are tired) Ideally, do it for 2 minutes.

Tips to cool down post-workout

– The impact from the ground is hard on our muscles and joints. To absorb the shock, promote circulation and facilitate recuperation, use compression garments. There are many brands in the market like Under Armour in Singapore.

– Try special sports balms to ease the tension after exercising. Use an analgesic cream that has anti-inflammatory properties to help you warm up your muscles before exercising and to cool off afterwards. Tiger Balm has a range of sports analgesics as well.

Isabelle Soing