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To prevent injuries and make your training more effective, perform sufficient warm-up and stretch exercises before starting running. They are particularly
important for those who have sedentary lifestyle, and should be performed painstakingly.
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Before Starting Exercise
Stretching is one of the most important warm-up exercises. It can alleviate
the strain of muscles, and increase the range of motion of joints.
The following are the stretching exercises typically performed before
starting running or walking.
1. Stretch whole body.
Stand with the feet shoulder-width apart, and put the hands on the back
of the head with the fingers interlocked. Then, slowly stretch straight
upwards.
2. Stretch the waist.
Stand with the feet shoulder-width apart, and put the hands on the back
of the head with the fingers interlocked. Then, lean the upper body
slowly sideways.
3. Rotate the shoulders (to a larger extent).
Make circles with the arms by moving them from the back of the body
to the front, and then, in the opposite direction, so that you feel the
shoulder blades move to a large extent.
4. Rotate the shoulders (to a smaller extent).
Place the hands on the shoulders. Make circles with the elbows by
moving them from the back of the body to the front, and then, in the
opposite direction, so that you feel the shoulder blades move.
5. Stretch the groin.
Place one foot in front of you away from the other. While keeping the
back leg straight, slowly lower the hips so that you feel a stretch in the
groin of the back leg, taking care lest the knee of the front leg should go
beyond the toes.
6. Stretch the back of the thigh.
Place one foot in front of you away from the other. While keeping the
front leg straight, slowly bend the upper body by thrusting out the hips,
so that you feel a stretch in the back of the thigh and calf of the front leg.
TO MEASURE HEART RATE - 2 : WARM-UP BEFORE RUNNING
HR-CHR MODE
7. Stretch the Achilles tendon.
Place one foot in front of you away from the other. While keeping the
back leg straight, slowly move the hips forward until you feel a stretch
in the calf and the Achilles tendon of the back leg. Keep the heel of the
back foot flat on the ground.
8. Stretch the front of the thigh.
Standing straight on one leg, hold the top of the other foot with the
hand of the same side. Slowly pull the heel toward the buttock.
1. Stretch whole body. 2. Stretch the waist.
5. Stretch the groin.
6. Stretch the back of
the thigh.
7. Stretch the Achilles
tendon.
8. Stretch the front of
the thigh.
3.Rotate the shoulders
(to a larger extent).
4.Rotate the shoulders
(to a smaller extent).
AH01-WJ30WJ31̲英語版.ai 1 2013/02/24 21:31:50
