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1、DynamicWarm-ups:ANewWaytoWarmupforRunningDynamicwarm-upstargetmusclesthatareusedspecificallyforrunning.Thesedrillexerciseswillpreparethebodyforaction.Warm-upsdevelop,teach,andprepareourmusclesforwhatwilltakeplacewhenduringrunning.Theexercisesincreasebloodflow,graduallyincreasebody
2、temperature,andpreparethejoints,muscles,andskeletonforaction.Overstretchingcanalsobeaproblemsinceoverstretchedmusclesofteninhibitrunningperformance.Traditionalstaticstretchescancausemicro-tearsinthemuscleswhicharedetrimentaltostrenuouscardiovascularsessionssuchasrunning.Athletesfr
3、omformerSovietcountriesasafarbackasthe1970shaveuseddynamicwarm-upsbeforerunning.Performingthesedrillscanreducetheriskofcommonrunninginjuries.Youmightwanttoincorporatethesedynamicwarm-upintoyourroutinebeforeyournextrun.WalkingLungeMusclesTargeted:Gastronenmus,Soleus,andHipFlexorsEx
4、tendyourlegtoyourwaist,highintheair.Moveyouroppositearmtotouchyourleg.Continuewithoppositelegandarm.Repeattentimes.WalkingHighStepMusclesTargeted:Gastronenimus,Soleus,andHipFlexors,4Bringyourlegsuptowaisthighwithlegsbent.Touchoppositekneestolegs.Continuewithoppositelegsandknees.Gr
5、apeVinesMusclesTargeted:HamstringsandglutesFastwalksidewaysandalternateonefootinfrontoftheother.ShuffleMusclesTargeted:Trapezius,ErrectorSpinae,TeresMinorandMajor,LattismusDorsi,Gastronemus,Soleus,andTibalisAnteriorFastwalksidewaysandalternateonefootinfrontandtheotherintheback.Com
6、plete10repetitions.Repeat4timesinbothleftandrightdirections.4HeelWalkingMusclesTargeted:Soleus,TibalisAnterior,andGastronimusWalkonyourheelsandmakesureyourheelstouchtheground.ToeWalkingMusclesandligamentstargeted:AbductorHallucis,FlexorDigitorumBrevis,AbductorDigitiMinimi,MedialPl
7、antar,andLateralAntarWalkonyourtoes,takingcaretonottouchyourheelstotheground.HurtleStepsMusclesTargeted:Alllowerlegsmusclesandbackmuscles4Imagineyouarewalkingoveraseriesoflargeboxes.Pickupyourfeetandkneesandgoabout25feetinonedirection.Repeatbygoingtheoppositedirectioninthesamemoti
8、on.ButtKicksMusclesTargeted:Quadr
