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prepare the body for physical exercise and therefore minimise injuries. Warm up two to
five minutes before doing execise.
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Before starting each training session, it is advisable to prepare the body for more intense
exercise by warming up and stretching the muscles, increasing circulation and pulse, and
supplying more oxygen to the muscles.
Cool down
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To reduce stiffness, at the end of each workout, cool your body by repeating these
exercises. The aim of cooling down is to return the body to its resting state at the end of
each training session.
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Adequate cooling down slowly slows the heart rate and allows blood to return to the heart.
Rotating your head
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Rotate your head to the right once, until you feel a slight pull on the left side of your neck.
Then turn your head back once, extending your chin towards the ceiling and leaving your
mouth open.
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Repeat the action by turning your head to the left once. Lastly, drop your head to your
chest.
Shoulder lift
Lift the right shoulder towards the ear once. Next, raise the left shoulder while lowering the
right one.
Lateral stretching
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Open both arms to the side and gently lift them above your head. Stretch your right arm as
far as you can towards the ceiling once.
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Repeat this action with your left arm.
Quadriceps stretching
With one hand resting on the wall for balance, grab your ankle and gently bring your heel
towards your buttocks until you feel a tug on the front of your thigh. Bring the heel as close to
the buttocks as possible. Hold for 15 seconds and repeat with the left foot.
Inner thigh stretching
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Sit on the floor with the soles of your feet together and your knees pointing outwards.
Bring your feet as close to your inner thighs as possible.
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Gently push the knees towards the ground. Hold for 15 seconds.
Touching your feet
Slowly bend forward at the waist, letting your back and shoulders relax as you stretch your
fingertips towards your toes. Stretch down as far as you can and hold the position for 15
DRUMFIT WAYHOME 1800 RUNNER SPRINT
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