Properly warming up before jumping into a run can prevent injuries by getting blood flowing to cold, sitting muscles, gently moving through your range of motion, increasing heart rate, and loosening joints.
Here are 7 easy dynamic stretches to get your blood flowing and your muscles moving.
Be sure to take extra care of any muscle groups or joints that tend to give you trouble.
Look — I’m sorry about some of these videos. I’m thankful that they exist so I don’t have to describe bodily motions to you, but some of them… test my patience.
Dynamic Stretches for your Warm-up
Walk It Out
Start with 10-15 minutes of brisk walking, or if you’ve already been moving around a bit, a quarter-mile of slow jogging.
This will wake up your body and get your heart rate up.
Dynamic stretching
After your walk or jog, do some dynamic stretching (an exercise that goes through a range of motion) which will help you warm up and get joints and body parts moving.
1. Hip circles
2. Leg swings
For abductor & adductor and hamstring & hip flexor
3. Knee hugs
Warms hip flexors, glutes, quads, low back, and shoulders
Add a calf raise while hugging in opposite knee for calf, ankle, and Achilles work.
4. Leg cradle
Warms up glutes, hips, lower back, and lateral quad
5. Butt kicks
Quads and hip flexors
6. Lateral lunges
For glutes and hamstrings, as well as some lateral motion that you don’t get with road running
7. Toe swipe
I like this toe swipe better than walking lunges which can be difficult to do gently and carefully.
Related reading:
- Want to warm up with yoga? Check out these 3 yoga warm-up for running videos.
- You also may want to consider doing some running drills after your dynamic stretching.
- 10 Things to Do After Your Run
- Yoga Cool Down videos
Scientists have solved the mystery of a 650-foot mega-tsunami that made the Earth vibrate for 9 days
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It started with a melting glacier that set off a huge landslide, which triggered a 650-foot high mega-tsunami in Greenland last September. Then came something inexplicable: a mysterious vibration that shook the planet for nine days.
Over the past year, dozens of scientists across the world have been trying to figure out what this signal was.
Now they have an answer, according to a new study in the journal Science, and it provides yet another warning that the Arctic is entering “uncharted waters” as humans push global temperatures ever upwards.
https://kraken2trfqodidvlh4aa337cpzfrhdlfldhve5nf7njhumwr7insta.cc
kraken2trfqodidvlh4aa337cpzfrhdlfldhve5nf7njhumwr7instad
Some seismologists thought their instruments were broken when they started picking up vibrations through the ground back in September, said Stephen Hicks, a study co-author and a seismologist at University College London.
It wasn’t the rich orchestra of high pitches and rumbles you might expect with an earthquake, but more of a monotonous hum, he told CNN. Earthquake signals tend to last for minutes; this one lasted for nine days.
He was baffled, it was “completely unprecedented,” he said.
Seismologists traced the signal to eastern Greenland, but couldn’t pin down a specific location. So they contacted colleagues in Denmark, who had received reports of a landslide-triggered tsunami in a remote part of the region called Dickson Fjord.
The result was a nearly year-long collaboration between 68 scientists across 15 countries, who combed through seismic, satellite and on-the-ground data, as well as simulations of tsunami waves to solve the puzzle.
Scientists have solved the mystery of a 650-foot mega-tsunami that made the Earth vibrate for 9 days
kraken2trfqodidvlh4aa337cpzfrhdlfldhve5nf7njhumwr7instad
It started with a melting glacier that set off a huge landslide, which triggered a 650-foot high mega-tsunami in Greenland last September. Then came something inexplicable: a mysterious vibration that shook the planet for nine days.
Over the past year, dozens of scientists across the world have been trying to figure out what this signal was.
Now they have an answer, according to a new study in the journal Science, and it provides yet another warning that the Arctic is entering “uncharted waters” as humans push global temperatures ever upwards.
https://kraken2trfqodidvlh4aa337cpzfrhdlfldhve5nf7njhumwr7insta.cc
kraken3yvbvzmhytnrnuhsy772i6dfobofu652e27f5hx6y5cpj7rgyd onion
Some seismologists thought their instruments were broken when they started picking up vibrations through the ground back in September, said Stephen Hicks, a study co-author and a seismologist at University College London.
It wasn’t the rich orchestra of high pitches and rumbles you might expect with an earthquake, but more of a monotonous hum, he told CNN. Earthquake signals tend to last for minutes; this one lasted for nine days.
He was baffled, it was “completely unprecedented,” he said.
Seismologists traced the signal to eastern Greenland, but couldn’t pin down a specific location. So they contacted colleagues in Denmark, who had received reports of a landslide-triggered tsunami in a remote part of the region called Dickson Fjord.
The result was a nearly year-long collaboration between 68 scientists across 15 countries, who combed through seismic, satellite and on-the-ground data, as well as simulations of tsunami waves to solve the puzzle.