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Why massage? It makes you more efficient, more likely to win, less likely to get injured. It speeds up the healing rate of injuries. The flushing strokes remove waste matter from the muscles and clear the system for fresh blood to flow in, remember that flushing strokes are made towards the heart. Kneading warms and flexes the muscles, tapping and jostling them increases the blood flow. These are the strokes that you can use to massage your legs before you run: flushing, stroking from the heel right up the calf and quads, at the front also up to the groin, one hand following the other; kneading, grabbing handfuls along each muscle and running them through your hands; tapping them rapidly with one hand after the other; jostling, shaking a whole section of muscles with both hands. How do you know when you have warmed up enough? When you begin to sweat. This is the external sign that your body has risen in temperature by 2 degrees, just enough to begin to work efficiently and effectively. This is a general guide, to prevent injury you need to make sure each area that will be under stress is thoroughly warm. What if you are just jogging around the block? Short cut’s lazy warm up: Run gently for the first five minutes. Stop and do a few stretches. Keep running. You can also stretch at other times, during or after a bath is a good time. If you keep flexible generally then you will be able to extend your range during a run without injury. | ||
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CATHERINE HOLLAND Tel: 0701 7415310 Email: catherine@catherineholland.co.uk | |
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