Parkour is a lot of fun, but to avoid injuries and to ensure that you can stay safe throughout the entire run, you have to warm your body up before you really get into it. Here’s a warm-up routine that you need to do every time before you do parkour:
What’s a good warm-up routine?
A good warm-up routine for a parkour runner has to include these three elements: running, joint rotations, and dynamic stretching. Here’s how you do it:
The first thing you need to do is to go out on a light jog for about 5 to 10 minutes. Running will activate your heart, lungs, and muscles, and that will prepare your body for a tougher course ahead. It can help to improve your performance and reduce the risk of injury.
Look for a flat surface where you can run comfortably, like a track or a flat neighborhood street, for instance. The most important thing you have to keep in mind is not to tire your calves and hamstrings out, as you only need to activate them, not work them to failure.
The next thing to do is to activate your joints by rotating them around. You can start from the top and make your way down the rest of the body. Start with your neck, moving it around from left to right and the other way around, then move down to your shoulders, elbows, and wrists. Then, you need to work your midsection by rotating your body from side to side before making your way down your hips, knees, and ankles. The rotation of each joint should take around 20 to 30 seconds, which will add up to approximately 3 to 5 minutes. The key is to not overstretch your joints. You have to be gentle with your movements, as the goal is to activate and prepare your joints and ligaments for the workload, so you don’t want to tire them out before you run.
People often say that you should stretch before working out, but it’s been proven that static stretch can make your body more prone to injuries. What you want to do is dynamic stretching, which is when you move your body around while stretching. For example, instead of touching your toes in place, you can look to do a hop; stretch your body up when you jump and then try to touch your toes on the way down, rinse and repeat. This will help to engage your entire body, not just the specific tendons that you’re trying to work. Overstretching your tendons before you engage in a high-intensity workout can reduce its mobility and make them prone to hyperextension, which is a common issue among athletes. You want to spend at least 5 minutes on dynamic stretching to ensure that your body is ready for the tough parkour course.
Don’t skip the warm-up
Many people overlook the importance of warming up before a work out session. They may be able to get away with it while they’re younger, but as you age, your body won’t be able to recover as effectively as it could before. Having a proper warm-up session can prevent injuries with your joints, tendons, and muscles, which is crucial to everyone who works out, including parkour runners.
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