What kind of warm up exercises should one do before jogging?

Question

And are there any exercises you should do after a jog?

Answer 1

I usually warm up with a brisk walk or a couple of minutes of light jogging to get the blood moving. I'll then usually do some squats, lunges and some ankle rotations I will then  do a light stretch on the calves, hamstrings, quads and hip flexors

This usually is enough to get me round

When i come to the end of the run I wont stop instantly I'll continue just walking round briskly for a few minutes before slowing down to a slow pace for a few minutes more.

Then I'll do some deep stretching on the same muscles as before but also include some others like the inner thighs and glutes and lower back.

Hope this helps

Answer 2

ERM TOUCH YOUR TOES WITHOUT BENDING YOUR KNEES AND SEE HOW LONG YOU CAN TOUCH THEM FOR!!!!!!!!!!!!!!!!

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Answer 3

Before jogging you should do what's called a dynamic warm-up.  Dynamic warm-ups warm the muscles, while stretching them out at the same time.  By warming up this way you are less prone to injury.

You need at the minimum 30 ft to do these (down and back or 60 ft for one total)

1- knee grabs - walk - with each step bring one of your knees up and using both hands pull it in towards your body

2- soldier march - put you arms straight out in from of you, begin to walk - every time bringing one straight leg up to try and touch your arms

3- soldier march skip - the same as above but at a faster pace

4- high heels - it's like butt kickers but instead you are just trying to bring your heels up as high as you can in a running stride - it should look like you are trying to ride a bike standing up

5- butt kickers

6- walk down and back on your heels

7- walk down and back on your toes

8- high knee skip - try to skip as high as you can

9- karaoka - driving your knee high on the front side.  karaoka is a side movement - turn 90 degrees and face your left.  then begin - left foot goes over right, and then behind - it should be faster than the pace of a walk.  When doing this one when your foot is on the front side be sure to drive that knee up as high as you can.

10- leg swing- find something to balance on, begin swinging one leg back and forth keep going until you are swinging it up to about the height of your hip - if you can get it that high at all.  Don't push it if you can't