We learned a lot from this experience about how to take care of your body during and after long-distance runs. Today, we want to share our knowledge with you.
Get warm on your ankles
It's essential to warm your ankles up before you run long distances. There are many ways to do this but we prefer to start with dynamic stretching. You can move your ankle joint in many directions, such as forward, backward, and sideways. While doing this, you should keep the rest of the leg still.
Next, perform a lunge exercise in which you concentrate on stretching both your legs during the movement. Push one leg forward and push the other back. This will help to loosen the tension around your ankle.
Get your heel warm
Plantar fasciitis can be prevented by warming up your heel. Plantar fasciitis, which is a common injury in runners, occurs in the plantar fascia (a small ligament just below the heel).
Heel Raises are a great exercise to warm up your whole body. Standing with your feet together, place your heels on the ground. Now, slowly lift your legs off the ground by lifting your leg up as high as you can without arching your back or bending your knees.
For five seconds, hold the position and then slowly lower it to your starting position. You can do this 10 times. Feel free to add some butt kicks or knee lifts for good measure.
Heel Walks are a great activity that involves the whole body. It will get the blood flowing throughout your entire body. Standing with your feet shoulder-width apart, start walking forward.
Keep your knees bent at all times. You can lift your toes forward as though you are reaching for something high up. Then, you should bring them down quickly after putting a little pressure on your heels.
Keep going like this until you feel tired or until you are told by someone how embarrassing it is to do it.
The Achilles tendon should be warmed up
Your Achilles tendon is one of the most important parts to warm up. Your Achilles tendon connects your calf muscles to your heel bone. It is also the largest tendon in human anatomy.
It is also a common injury site, especially for runners. Warming up before you exercise should be a top priority.
Overuse and incorrect training can cause inflammation of the Achilles tendon. This inflammation can cause pain while standing or walking for long periods of time. It could even render running difficult.
Your calf muscles must be warmed up in order to run at their best. Running can be very taxing on your calves. They are used for running uphill and downhill, on uneven terrain, or simply to stand still.
You run the risk of injury and a decrease in your speed if your calves aren't warmed up.
Warm up your shin muscles
You're probably all familiar with the discomfort of shin splints. It is important to warm your shins. For about 10-15 seconds, you can do this by laying down on your back with your feet together.
Next, point your toes towards you. Then, move your fingers to the sides. This will activate your shins even if you just circle your ankles.
Warm up your knee joint
Stretching is a great way to warm up your knee joint. Stretch your quadriceps and hamstrings. To warm your quads, do a few lunges.
To warm your glutes and calves, do a few squats. For a few minutes, do toe touches on the wall with your hands. This is a great way to increase your heart rate.
Get your hips flexed
Your lower body is initiated by your hip flexors. Before you run, activate your hip flexors. However, overstretching your hip flexor can be detrimental.
- Bring your knees up toward your chest
- For 15 seconds, hold the button down.
- Continue with the other leg
- Repeat the process three times
Stretching, Calisthenics, and Plyometrics
Your body needs to work at its best to keep you warm when the temperature drops. This can be done by increasing blood flow. You can do this through many exercises but we will focus on three of the most common.
- Plyometrics is an exercise that uses a powerful eccentric contraction and an explosive concentric contraction. These exercises improve power and explosiveness, which are key ingredients for running faster over longer distances. Jumping lunges and box jumps are two examples.
- Calisthenics is a bodyweight exercise that promotes strength and control through controlled movements, rather than using weights or machines (like a bench press). These workouts improve flexibility, balance, endurance, and speed--essential for runners! Pull-ups are a good example. This is because you will be able to strengthen your muscles and keep your joints healthy so that they won't become injured while training for long hours at the gym or on race day.
- Stretching improves flexibility and reduces injuries like the runner's leg (which occurs when too much stress is placed on one side of your leg). Stretching is a must for all runners before they begin any type of training program, whether it be multiple runs per week or interval running.
Wear your finest socks
Last but not least, Lasso socks are a great tool for runners. For runners who want to maximize their recovery, a knee length is a great option. Compression in knee-length socks improves circulation and returns blood to the heart.
Both the knee-length sock and the crew have a compression pattern that will support your ankles while you run. The band that surrounds the Achilles and arch will activate the Achilles as well as the plantar fascia.
It makes sense that we created our compression technology in the way that we did. Now you know a bit more about why all these muscles need to be activated before running.
Lasso socks are made to allow you to move correctly, which will reduce injury risk and increase performance.
Warm-ups are the best way for your body to prepare for your workout. This will ensure that you don’t injure your body on your first run. It can also prevent muscle cramps or soreness from occurring after a workout.
Lasso socks are a great choice if you're looking to extend your career as an athlete. They have a unique blend of fibers that moves moisture away from the skin and keeps it dry throughout your run.
Knowing what you are doing is the key to warming up. Although it can seem difficult, once you understand what you are doing and when it should be done, it will become much simpler.
Lasso Compression socks are here to help you if you're new to running. We are happy to assist fellow runners so that they don't get hurt while running in colder months