• Chema Martínez's other big challenge

It always happens the same. You arrive with just the right time, eager to 'burn shoes' and, not to lose a minute of the session, you start jogging as a puppet (rather, 'runner') without a head.

The first strides become a kind of torture. Your knees creak. Your ankles hurt. You lack the air. And, even if you try to internalize the 'do not think, run' of the great Chemita Martínez ignoring the attention calls of your muscles, your mind whips you by asking yourself again and again who sends you to suffer in that way and can be comfortably sitting on the sofa or rushing half an hour more sleep in bed.

Is there really any way to avoid those 10 minutes of horror in which the coconut is forced to fight against the negative messages sent by the body? Yes and it's very simple: warm up!

Those of Zen have rediscovered gunpowder (they will say on social networks). Discover it, no; We just remember that it exists. "Warm up before playing sports is essential to improve sports performance and avoid injuries. It is the way to prepare muscles, tendons and joints, adapting them to the training you want to do," explains Guillermo Luna, physiotherapist in Assari (Madrid) .

The thing has its logic. Luna throws a question into the air: "How do we get up in the morning from bed?" And also the answer: "Usually, we are made a chrome . It is as if we need to grease our body to start moving."

The same happens when we run cold. "The 'runners' are very likely to start directly with the race. They prefer to suffer those initial 10 or 15 minutes of discomfort and then experience good feelings. They do not realize that if they warmed they would start at 100% and not at 70. That is why not talk about possible injuries that would be avoided. "

INJURIES

Beyond that discomfort at the beginning of filming, what can be the consequences of this 'forgetfulness'? "It depends on the morphology of each one. From the typical pulls (also caused by lack of potassium) to fibrillar tears produced by subjecting the muscle to an overstretch that does not reach and that, in an attempt to recruit all its fibers to achieve it, it ends up breaking, causing acute pain. "

Ischium and internal twin are the two most conflictive areas for runners who "usually have very restricted mobility, especially in the ankles, knees and hips."

With all this information it is clear that the warm-up or dynamic stretching (the static would be an inexcusable appointment for the end of the training) should not be optional, but mandatory. "The ideal scenario would be to prepare the body for which it is coming with between 20 and 30 minutes of exercises with which we warm up muscles and joints but, honestly, almost no one does."

Therefore, this physiotherapist proposes a more accessible formula. "Start the day, first thing in the morning, with exercises that help us to mobilize all the joints so that we can then do a five-minute mini-warm-up and take a run."

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