Top 5 Pre Marathon Warm-up Exercises
It’s so simple to just put your shoes on, step out the door, and begin running right away. But one easy step many runners overlook is the warm up exercises if you are in the middle of training for a particular event like a marathon. Similar to how starting and operating a car on a chilly day is difficult for the engine, failing to prepare your body for the task at hand prevents you from performing to your full ability. Thus, it very essential to do pre marathon warm-up exercises.
Utilize the active warm-up exercises to give yourself a head start before your upcoming marathon. You can perform these workouts anywhere, fast, and they all have the potential to help you start stronger and travel farther over any distance. Listed below are a few pre marathon warm-up exercises for runners curated by Himalayan Marathon, which can help your body get ready for the marathon and perform well.
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Top 5 Pre Marathon Warm-up Exercises
1. Hurdles hip opener
Before you start your run, hurdles will assist you loosen up your hips for increased mobility. Put your feet hip-distance apart when standing. Straighten out your right leg in front of you, with the knee bent to 90 degrees.By extending your leg as far as you can, bend to the right. Return your leg back to the middle, now continue by using your left leg. Later, use alternate legs for completing the exercise.
2. Frankenstein walk
Your hamstrings and calves, two of the tightest muscles for us runners, are actively stretched out by performing the Frankenstein walk. For performing this exercise, put your feet together as you stand. Straighten out your right arm in front of you. Try to reach your right hand by lifting your left leg. Legs and arms should alternate. Keep in mind not to bend at the waist
3. Butt Kicks
Butt kicks raise your heart rate while also working your hamstrings, glutes, and quads. Put your feet hip-distance apart when standing. By tightening your hamstring, raise your left heel to your buttock. Rapidly switch between the right and left legs. Arms should be pumped as though running. Be quick with the pace.
4. Knee hugs
Warm up your adductors, hamstrings, and quads while maintaining your focus on stability. Put your feet hip-distance apart when standing. Then raise your left knee to your chest. Kneel down and place it against your chest and pause for two seconds Continue the same by using your right leg. Repeat these steps with alternate legs.
5. Dynamic quad stretch
This lengthens your hip flexors in addition to preparing your quads. Your stability is also tested when you stand on one leg. Take a standing position on your right leg. Pull your left foot up toward your butt with your left hand, pause for two seconds. Continue by using your right leg, alternate your legs in the next step.
You should now feel fueled and prepared to start your marathon race because your muscles are warmed up and your heart rate is elevated. It is absolutely worth the time to warm up properly because you’ll notice a significant improvement in your workouts and maybe even avoid injuries. You can follow up these exercises to make your body ready for the marathon run and stay healthy.
Our earnest suggestion is to practice yoga with a qualified practitioner. UnCrushedLeaves Store provides an opportunity to explore Yoga through online Yoga Classes conducted by certified instructors. Know more at UnCrushedLeaves Store.
