Hey Yuri back with you with another episode of Ask Yuri and today very good question. How should I Warm up before my runs? This is a, this is very very common question and I think it is need to be illustrate the importance of proper warm up is very very important. The reason is that, many years changing but typically you know past, for instance for me soccer brought up in the teams doing this and it is amazing.

Typically, here is what happens, people go for jog and I am a soccer player actually wants runners to do it also. Typically, players or runners go for their jog, work things up and then they will stop and stretch for 10 to 15 minutes and they are the perfect, they are on the professional level in soccer, there are still teams those are doing this and it blows my mind. Considering the amount of research that is being pumped out, I mean importance of dynamic warm up. What this means is that you are not standing freely, this is direct stretch, ok I am pulling back my triceps that will be an attached stretch holding this stretch with a little bit static.

That something you have to do after the Treadmill workout, after the run. Before you want to keep your joints moving, you want keep your muscle moving from ranges of motion. So, instead of doing this may be I want to do variation of this, right. So, getting my muscles moving similar to the movement parallel of whatever activities might be running has to be benefited. But, for instances running stop to 5 – 10 minute light jog then do some dynamic movements, lunge walks, leg swings.

I should allow it here; you know walking on your toes, skipping edge, running edge, running heels also with different variations of the movements that could be experience you in the run, ok. After you done may be after 5 – 10 minutes, you can do some later acceleration to get your body used to running little bit faster. When you might be little bit of good sweat when, you want to tie yourself and natural sweat when, get your muscles really warmed and elastic. So, by the time you are ready for your run, you are ready for your race, you are flying, ok very very important.

This is something as per the long time with the soccer players and it is a trauma, how to warm up properly, lot of winger motions follow up, look at the motions are involved in the activity and get those muscles prime, get the nervous system prime so that you can compete as efficiently as possible while preventing injuries. Just a very kind of quick natural research, static stretching before exercise slows down your performance, actually increases your susceptibility injury and it is not a good thing to do. You must say before and after while as well.

Dynamic stretching on your end, dynamic movement is been shown to increase the performance, increase sprint time, increase jump, decrease injury, that’s what you want to focus on. Once again if you need more assistance with this kind stretching and more protocols go to mytreadmilltrainer.com and check it out our stretching For runners program. This is a week program that will take you through actually videos, me taking you through warm up / dynamic movements before your runs as well as your static stretching protocols after your runs, so check that very very helpful for all the runners out there or athletes who need to learn how warm up probably is one of most important things you can do to better your performance, ok check it out and thanks again for your question and I will see you in the next episode.