Written By: Tania Tarafdar | Published : September 27, 2016 4:02 PM IST
Yes, brisk walking for 2-3 minutes can be a great way to warm up before a run and certain stretches are essential for preventing injuries and having a good run. So before you head out for a jog, try these moves recommended by Sagar Pednekar, fitness expert Gold s Gym India.
Mountain climbers: Start in a regular pushup position with your hands below your shoulders and your weight on your toes. Bending your core and engaging your knee, bring your right foot forward. Switch your legs and bring your left foot forward while you move the right leg back. It may almost seem like running in a plank position. Do this consistently for a minute and then increase your pace and do it for another minute. Here's your complete guide to training for a marathon.
Walking lunges: Stand to keep your feet together and step forward with your right leg. Bring your lefty arm forward, lower your hips and bend both the knees. Your front knee should be directly over your ankle, and your back knee should point towards the floor. Make sure that your back knee does not touch the ground. Push off with your left foot and raise back up. Bring your left foot forward to your right foot. This completes one repetition. Repeat it with your left leg and complete 15 repetitions of this exercise. Also, try these stretching exercises to improve flexibility.
Tabletop lift: Sit on your butt with your legs outstretched and plant your hands around eight inches behind your back. Bend your knees, inhale and lift your hips off the ground so that your torso is parallel to the floor. Your hands should be under your shoulders and your ankles underneath your knees. You can lower your head behind to stretch your chest and neck further. Hold for a full breath and then lower your hips and straighten out your legs. Do 15 repetitions of this exercise.
Image source: Getty Images
