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Dossier: Running coaching

Should I warm up before a run or not?

Warming up before a run is an absolute must. Viktor Röthlin shows us some effective warm-up exercises.

During a warm-up, you should focus primarily on your joints. Circular movements stimulate the production of synovial fluid and prepare your joints for the impending exertion. Then you can get your body warmed up and your blood pumping with around three minutes of brisk walking — now you’re ready to run! “During my career I ran around the earth the equivalent of three and a half times and never had problems with my joints,” says Viktor Röthlin.You should never stretch before a run as this relaxes the muscles instead of stimulating them and can lead to injuries.

“During my career I ran around the earth the equivalent of three and a half times and never had problems with my joints.”

Hip rotations

Rotate your hips slowly about 20 times, then repeat in the other direction.

Knee rotations

Rotate your knees slowly about 20 times, then repeat in the other direction. To keep yourself steady, hold onto a banister or tree if necessary.

Ankle rotations

Rotate your ankles slowly about 20 times, then repeat in the other direction. To keep yourself steady, hold onto a banister or tree if necessary.