Global Running Day 2022

GLOBAL RUNNING DAY 2022

Global running day is on June 1st this year. What better way to celebrate the beginning of summer! Whether you are a walker, sprinter, or long distance runner, you should celebrate with the rest of the world. Every year around 177 countries take part, each one has its fitness enthusiasts that undoubtedly apply some form of running in their workouts.

Get out in the streets, track or favorite trekking path with a friend to keep this healthy tradition going! After all, running and walking is in our DNA, sitting around on the other hand is not. Even if your typical day doesn’t consist of working out, today is your chance to do something new with people of all fitness levels.

We prepared a list of warm-up exercises and a few recovery exercises that will make your day better and reduce the risk of injuries. Check them out below and don’t forget to hydrate and breath! Have a great Global Running Day!!

GLOBAL RUNNING DAY 2022

Warm up and Recovery.

Warm up and recovery is important for effective workouts and injury prevention. Why? Well, warming up should get your nervous system and arteries ready to supply your muscles without your muscles themselves getting fatigued. Below we provide some ideas on how to achieve this and some of the favorite products used by athletes, gyms and everyday fitness enthusiasts.

5 Exercises for optimal Warm Ups:

Consider this as a rule of thumb, some people might need less time and others more. Some people might need less or more intensity, every person needs to try this out a few times to find what works for them best. The tools needed here are the Blackroll Ball, Standard and Loop Band.

Warm up and Recovery.

5 Exercises for optimal Warm Ups:

GLUTE MASSAGE

Start off in a siting position, on the ground. Place the ball under your right glute, then put your right ankle over your left knee. Use your hands as support, behind your back. Roll the ball along your glute muscle and lean slightly to the side to try and get all muscle fibres. Roll back and forth for around 60 seconds. This is preferably done with the Blackroll 8cm Ball. You could also try the 12 cm Ball if you want less intensity.

GLUTE MASSAGE

HAMSTRING ACTIVATION

Sit with your legs extended in front of you. Place the roller under both legs. Plant your palms on the floor, behind your back and lift your buttocks from the ground. Roll yourself back and forward, in a fast manner. Do this for 30 seconds, on the back side of your thigh. This is recommended with the Blackroll Standard but you can also try it with the Groove or Flow.

HAMSTRING ACTIVATION

CORE ACTIVATION

Lay down and place the loop band around your feet. Raise your head and legs off the ground. Alternately bend and straighten your legs as if you’re riding a bike. Try this for 12-15 repetitions.

CORE ACTIVATION

Lay down and place the loop band around your feet. Raise your head and legs off the ground. Alternately bend and straighten your legs as if you’re riding a bike. Try this for 12-15 repetitions.

HIP EXTENSOR ACTIVATION

Single leg squat, preferably with a Blackroll. Start in a lunge position, with the foot in the back on a Blackroll and the other foot in the front planted well on the ground. Straighten up your torso and slowly lower your buttocks downwards. Have in mind that your front knee should reach a 90 degree angle and it must be above your ankle. Move upwards again and repeat. Alternate sides after 10-15 repetitions.

HIP EXTENSOR ACTIVATION

5 Exercises for optimal Recovery:

Stretching and rolling after a running session is of outmost importance for recovery. Prevention of cramps and lactic acid build-up is proven to help performance for the next running session and reduces risk of injury. A quick rolling session will help you relax and enjoy your workout more. Below we have a few ways you can recover from Global Running Day 2022.

For these exercises we recommend the Blackroll Mini, Block, Duoball, Multiband and the Standard.

5 Exercises for optimal Recovery:

For these exercises we recommend the Blackroll Mini, Block, Duoball, Multiband and the Standard.

PLANTAR FASCIA MASSAGE

After a long run the sole of the foot might feel tense, this will definitely help it feel better. Standing on one foot, place the Mini under the other foot. Slowly roll your foot back and forth. Try turning your foot on the inner and outer edge also.

Do this for 60 seconds on each foot. You can make this more intense by bending the leg you’re standing on, or roll the Mini on the Block.

PLANTAR FASCIA MASSAGE

Do this for 60 seconds on each foot. You can make this more intense by bending the leg you’re standing on, or roll the Mini on the Block.

SHIN MASSAGE

To avoid shin splints or relieve the pain from them, you will need the help of a Duoball, preferably the 8cm one. Get on your knees and place your palms flat on the ground as if you are about to crawl. Now place the Duoball on your shin, with the shin going in the middle of the Duoball. Rotate the foot slightly inwards. Slowly roll back and forth for 60 seconds on each side. Alternative tools for this could be the Duoball 12cm and the Twin.

SHIN MASSAGE

HAMSTRING STRETCH

Lay down on your back and pass your foot in the Multiband. Grasp the Multiband with your hands and slowly pull your leg upwards till you can feel the stretch but also make sure to be comfortable. Hold this position for 60 seconds on each leg.

HAMSTRING STRETCH

CALF MASSAGE

Sit on the floor with your legs stretched in front of you and plant your hands to your side. Place the Blackroll Mini on the ground or on a Block, under your calf. Lift yourself off the ground and roll back and forth slowly for 60 seconds on each calf.

CALF MASSAGE

QUAD MASSAGE

Place the Blackroll Standard on the ground. Take a plank position with the Standard under your thighs. Roll back and forth with the help of your hands, from the knee to the hip. For more intensity you can try this with one leg at a time or the Blackroll Pro. For a more efficient and with less effort massage you can also do this with the Booster. This massage should take around 60 seconds.

QUAD MASSAGE

Alternatives:

For more recovery and mobility tools or alternatives to the aforementioned products you can check out our recovery and mobility category.

For our full product range visit: www.pisfitness.com

If you have any question about our products or seminars call us at: +35722252705
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