Good heating is an insurance against injuries and a prerequisite for a good performance. Here’s the good advice to get to all that running.
Heating is to get your body in time and the body is good for a smooth start. If a long uphill meet you when to start the run session, it is not stupid to go on this.
Good training has a bigger engine and use less of their capacity to take up the same hill and run to the start of. Older athletes may be a bit stiff in muscles and joints and require a smooth start. Quiet jogging or walking is what comes when.
How long?
You will generally be warm NOK to run for ten to 15 minutes, but this depends a bit on the outside temperature and what you are warming up to – remember that you really heats up when you just want to run quiet road trip too. Before intervals you’ll need at least 15-20 minutes and extra good is it if you take in a little extra and approach interval your speed at the end of the warming.
Feel free to organize it so that you are running 2 x 2 minutes, a little faster at the end. Do you have any heart rate monitor, you can control it with it, and see that you increase your heart rate by about ten kinds of heating the pace of the first short interval, and another ten strokes on the next.
What happens when you warm up?
Heating is about programming the body for action – both physically and mentally. Increased blood flow to the muscles that work is a prerequisite in all endurance exercises.
Muscles pulled in as a result of signals from the centers of the brain. The signals will be back to add a considerable distance to come all the way down to the legs for example. Heating ensures that the nerve signals go faster.
A body which is heated is better equipped to perform complex tasks. Now think about not running on that particular complex, but some coordination is required – it knows the most when it’s been a while since the last løpeøkt – you feel a little clumsy and miss the good rhythm.
In addition to accident prevention, is thus heated directly performance-enhancing.
General and specific warming
Traditionally, parts Mon warming up in a general and a special part. In the general section applies only to “get hot”, while the special warming try to focus on the exercise Mon warming up to. For a skier does it mean to run faster, for a cyclist to ride faster.
Should you run bakkeløp, take the special warming in the ground, the terrain trail winding, ran a few turns in advance. In practice, it will be happy to take both a longer and shorter shafts before starting the main part of the session.
Heating to the competition
Before a marathon or other long races, it is not recommended with a regular, long heating. Even the world’s best runners do not have a long heating regime before they place themselves up on the starting line before the marathon.
Before the half marathon you could well warm up slightly, especially if you are in such good shape that the average speed is near the threshold of your speed. Before a milløp or a competition with shorter duration in which the pace from the start is higher, it pays to heat up well, but it is important not to start so early that you are worn out or eats too much carbohydrate in your bearings before starting.
You could drink some sports drink or juice when you have started warming. Precisely to prevent wreaks havoc on your bearings.
Having a heating routine such as consisting of ten to 15 minutes jogging, five minutes, slightly faster running and a short drag to the end, will also help to create confidence before starting. Once you know what to do when, it may be easier to control the voltage level.