Runners Stretches

The Best Stretching And Warm Up Tips For Runners

One of the best exercises in the world is running. There are people that do it for fun, as well as individuals that are training for some type of event. Whether you do marathons, triathlons, or if you just enjoy running with a local group, you always need to stretch. Stretching and warming up prior to any run is absolutely essential. Without doing so, you could inadvertently cause damage to your body. You could pull muscles, inflict unnecessary pain on tendons and even cause premature joint problems to manifest. Therefore, if you are doing running in any capacity, here are some of the best stretching and warm up tips that you can use if you are a runner.

Best Stretches For Runners

There are so many different stretches that you can do if you are going to run. What you must understand is that each different stretch is going to affect one or more muscles. This could be your gluteal muscles, groin, hamstrings, quads, and many others. In each case, you are going to limber them up so that they are not damage while running because you have not properly stretched. That’s why warming up is also something that is very important to do. This can be done prior to, or after, your stretches. Your stretches should begin with a staggered stance. Most begin with reaching up as high as they can, and then stretching laterally. You can then do twists that will affect your upper and lower back muscles. You will then switch legs and do it again. Some other stretches include the knee hug, child’s pose, and also the seated hamstring.

How To Warm Up Prior To Run

Some people prefer to do the warm up prior to stretching. They find that it is easier to get a proper stretch. Others will do the warm up once they have limbered up their muscles. Either way will work as long as you are doing everything slowly. It warm up typically begins with running in place. You can also do jumping jacks, push-ups, sit ups, or you can do leg kicks from side to side. These are great ways to get the blood flowing in your body, and also begin the preliminary stretching that is needed before your run. This may also include opposite toe touches, lunges, and many other forms of mild exercise. The key is to wake your body up, because your blood to flow throughout your body more consistently, leading to the run that you are about to do.

Preparation is the key to doing anything properly. The same is true for going on a run. By doing the stretches and warm up exercises, you can help avoid injuries that may occur. These must be done in a much longer duration if you are running more than 5 miles at a time. Other than that, you can pick and choose between the many warm up exercises and stretches that have been presented that can help you avoid potential injuries.

Running Shop Belfast

What Should You Look For In A New Pair Of Running Shoes

Often enough, most people think that they can run in their old dirt trainers or even cute walking shoes. However, this is far from the truth and you should never do so. While running, your foot hits against the ground with a strong force, that is said to be twice as much as your body weight. Hence it is never wise to run in regular shoes according to the Gotto Running Shop.

Unlike a regular pair of shoes, running shoes are built for the impact force and the position of your feet while running. Even though a pair of runners can easily make or break you with the cost, they’re worth it. Your $100 plus pair of running shoes are lightweight, and they’re built with better quality materials so that you can run to your heart’s content while reducing the impacts on your feet. Read on as we dive into what you should look for in a pair of running shoes.

A lot of toe length will be a huge benefit for runners. While running, your feet tend to swell. Hence it is always a rule of thumb to leave at least a finger space between the shoe and your longest toe. With that said, it comes as no surprise that you can easily end up purchasing a full size or even a half smaller than your regular pair of everyday shoes.

Additionally, you’ll also need enough toe width. When your toes are crushed against the shoes, you’re going to get blisters. So before your settle on a size, make sure that there’s enough space for your toes to comfortably wiggle around.

Running shoes should also be seamless. This just simply means that you’ll need to get a pair where the upper is seamless. Seams are known for rubbing and blistering running feet. So ensure that your shoes are seamless so that they can comfortably secure your feet while you run.

Since shoes come with their own arch, its best to look for something that nicely fits around your foot. Your new pair of shoes should contour the shape. However, there’s also a chance that you may need to add inserts for a better and well-suited fit.

Before you make a transaction, it’s best to ensure that your heels stay put. You’ll need to go for a brisk walk or even a small jog around the store. When your shoes move, they become uncomfortable.

Most shoes are now coming fitted with a pretty nice pillow cushion. While it feels like heaven, a firmer shoe is best suited for running especially if you’re recovering from an impact or overuse injury. Firm shoes ensure that your feet are protected from spring backs, it stabilizes your muscles and minimizes the stress on your feet.

As we conclude, we have just looked at the things you should look for when purchasing a fresh pair of running shoes. Most people enjoy running even more if they have the perfect pair of shoes for the occasion. So keep in mind that even if it’s a bit expensive, it is worth the investment.

Welcome to IAAF World Athletics Club

Sports, athletics, running you name the sport – they’re all exciting. But what takes things to a new level, what really ratchets up the intensity, and dials up the excitement is when you have a dog in the game, a local hero if you will, that you can really pull for.

In Ireland, we’re pretty lucky in that we have some fantastic athletes that represent the country at a national level. Not always taking gold mind you, but putting their best foot forward and leaving it all on the track, winners none the less. If you’re interested in following Irish running and athletics, then we’re looking forward to sharing with you the highs and the lows of international athletics.