Before the run, warm-up is an indispensable step, which is asked by running coaches to perform. Warm-up increases the heat of the entire muscle, increasing muscle performance thanks to the elasticity of the muscle system. By gradually increasing the heart rate, the warm-up helps reduce the strain on the heart when running. This is also a step that distributes the load evenly on the joints, protecting the joint from being pressured by the load deflection, helping to reduce injury.
According to experts, runner skipping warm-up or improperly warming up will make muscle groups quickly fatigue and painful, affecting the training process. For an effective warm-up, runners need to follow a few basic steps and principles.
Start with gentle movements such as rotating joints, forcing people to stretch legs. These movements help to warm up muscles and ligaments, gradually increase blood circulation, body temperature. The runner can then gradually increase the difficulty so that the body continues to adapt and be ready for high-intensity exercises.
Focus on the muscle groups that are most affected when running, like the thighs, calves, hips, and abs. Runners perform a number of movements such as: horizontal and vertical presses, stretching the front thighs, hamstrings and glutes, rotating the hips... Warming up these areas helps avoid injury and optimizes performance.
After warming up the muscles, the runner performs some light jumps, slow runs, and small steps to create a transition from a stationary state to active activity. This helps the heart rate increase gradually, adapting to the state of movement.
During the warm-up, focus on breathing deeply and evenly. Proper breathing provides enough oxygen to the body, and at the same time creates mental relaxation.
Runner should take at least 10-15 minutes to warm up. This is enough time for the body to adapt to exercise. Many professional, experienced runners often have a warm-up time of 60 minutes or more. This is also the factor that makes their achievements different.
For many people who don't have a lot of warm-up time, doing this step over the speakers makes the muscles not warm enough. Runner can overcome by actively massaging the muscle with essential oils to warm up the muscle faster.
With a warming formula from menthol, cinnamon essential oil and some other hot essential oils, Starbalm essential oil helps the muscle area to achieve optimal heat when starting up. Runners can also use the product to stretch after running to support muscle recovery.
Starbalm was developed by Dutch sports experts, specifically to support the process of warming up muscles. "With a special heating formula, Starbalm's heating essence penetrates quickly and deeply into the muscle bundles, quickly heating the subcutaneous muscles, dilating blood vessels, increasing blood circulation, carrying water and oxygen to the cells. ", said the brand representative.
According to the brand, Starbalm studies have shown that, when using the product, the muscles are heated evenly, supporting a comprehensive warm-up. The effect of essential oils lasts from 30 to 45 minutes to help the muscles stay supple, reduce muscle tension during exercise and recover quickly after running.
Starbalm supports runners during warm-up, post-workout recovery and people who often have problems with aches and pains. According to information from the brand, the product is made from 100% natural herbs, according to Dutch - European (CE) standards, causing no side effects and no limit on the number of times and doses used. Can be used by pregnant women and children over 12 years old.
Starbalm - a product from the Netherlands is a total solution for health care, including starting muscles, treating muscle aches and pains, and handling injuries. In Vietnam, Biomedical Equipment Joint Stock Company (BIOMEQ) is the exclusive distributor.
