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Warm it up

Ready steady Limbering up is one thing; knowing just how to do it is another. Here’s a look at the dynamic stretches and jogging drills that will help you prep up for your workout. Graphics

india Updated: Oct 09, 2009 23:18 IST
Heath Matthews

Warm up before you exercise! Heard the words often enough? We’re sure you have, but unless you’ve played a sport or been to a gym with qualified instructors, you probably still don’t know exactly which exercises you should be doing to warm up your body and get it going.

Well, worry no more. Here is a precise list of dynamic stretches that you can do to prepare your body before your long run/workout. Look to the left for the exact sequence of exercises that you need to follow. Try to do them in order, mobilising the joints one by one from the ankles up.

Do the drill

Warmed up and ready to go? Hang on a moment before you take off. Jog in place for five minutes and gradually build your speed as your body starts to warm up and muscles and joints begin moving better. Once you’re warm do some drill jogging. Here are some basics to start with:

High knees — As you walk, lift your knee as high as you can, keeping your back straight. Rise up on the toes of the support leg and use the arms to drive forward. This helps build balance, calf strength and core strength.

Bottom kicks — Place your hands on your bottom, walk at a brisk pace, and try to swing each heel backwards to touch your hands. This is good for improving leg speed and hamstring strength.

Walk backwards — Simple enough, just make sure you have a clear path. Accentuate the hip extensions. This is good for strengthening the hips.

Carioca — Jog sideways while you cross one leg over the other, first in front and then behind. Pick up speed and knee height as you get better.

Truly limber

After finishing this routine, your body will be completely prepared to get the most out of your session. With practice, you’ll find that you can get the entire sequence done in 15 minutes, which is the perfect duration for a warm up.
Good luck and see you on the road!