How to warm up before running. A 5-minute dynamic warm-up to get your body ready to ready to run and keep running pain-free. Studies show that a dynamic warm-up is an ideal way to prepare the muscles and joints for running. Try this simple routine before your next run and let me know how it goes.
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In this buyers guide we talk you through everything you need to know when buying a new helmet. There’s many things to look out for and many different features for different types of riders and riding styles.
Helmets can come in road models, commuter models and also leisure models. Each of these will have their own set of specific features. For example road models can either be very aerodynamically efficient, very lightweight or a mix of the two. Commuter helmets can be more robust and may also feature built in lights for extra visibility. Leisure models can often be more affordable and suit riders who just want to enjoy the outdoors and not spend a fortune.
The good news is that any helmet sold will meet a certain minimum safety standard however, some helmets will have additional safety features such as MIPS also known as Multi-Directional Impact System. This allows the helmet to rotate slightly towards the impact easing some of the forces on your head.
If you have any questions about buying your first or next helmet, drop them down in the comments section below!
00:00 – Intro
00:13 – Types of Cycling Helmet
01:20 – Retention Systems
01:41 – Sizing & Fit
02:44 – Safety Features
03:25 – Pricing
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Examples of warm-up exercises designed by The Ohio State University Wexner Medical Center’s Sports Medicine team help you increase your motion and efficiency of movement prior to any sporting activity.
The dynamic warm up increases blood flow and “turns on” muscles that need to be ready to perform once you start running or other endurance exercise. This preparation for your activity will help improve movement patterns and decrease any inefficiencies or gait abnormalities in order to increase your performance and decrease the risk of injury.
Want to be a better runner, cyclist or swimmer? Let our healthcare professionals analyze your gait, bike fit and swim stroke: https://wexnermedical.osu.edu/sports-medicine/treatments/endurance-medicine
Learn other ways Ohio State Sports Medicine helps endurance athletes’ performance: https://wexnermedical.osu.edu/sports-medicine/treatments/performance
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0:00 Introduction
0:08 What the dynamic warmup is used for
0:36 Head rolls and shoulder rolls
0:55 Arm circles and swimmer’s stretch
1:09 Helicopter/ Trunk rolls
1:30 Windmills/Squats
1:53 Walking lunge
2:10 Spider-Man lunge
2:26 Side shuffles
2:36 Walking hamstring toe touches
2:48 Dynamic calf stretch
3:03 Ankle rolls
3:17 Leg swings
