The exercises you should do BEFORE you run

- We are so sedentary and leaning forward everyday, so when you are out and running or jogging, it is important not to continue those movements. Then you end up bending forward as you run, something you shouldn't. Theis important to think attitude, says personal trainer Amalie Constance Tefre Skage at Barry's Bootcamp.

Now that spring has come (YES!), Many have brought the running shoes. For most people, a natural warming is a bit slow, before setting the pace. But Amalie thinks it's just as important to take some stretching exercises before you start running.

- Our body is a complex matter and nerve signals should be sent out, so to put it simply, you should "connect" before running. Then it is okay to stretch out, and opened the pelvis and back. And as mentioned, change your attitude so that you do not continue the "forward-thinking" attitude.

Amalie thinks the warm-up should take about ten minutes, but once you have the exercises well incorporated, you can do them in about five minutes.

Here are three good warm-up exercises:

1.The World's Greatest Stretch - It's a very nice rotation exercise. You get stretched pelvis and hip, and get a nice rotation in the thorax / chest. It is nice to stretch in the exercises you do not use for everyday life. The body is made to go in those directions, but we forget to use them.

2. Low tension combined with plank

- Shoulders and abdomen work, while getting the leg straight. If you have a slightly bent knee you will get stretched Achilles, with stretched knee you will stretch the entire calf muscle.

3. Toraks

- In this forward-leaning world, it is good to get stretched properly. And also get the job done with the opposite movement. You get stretched your entire upper body and spine. Here you work with movement between the shoulder blades.

Also read: How to get good at running

Therefore, running is good training

Many of us are members of the fitness center, but it can be more tempting to be out when the sun comes after a long winter. Amalie thinks running is a good form of training - because you can be outside and also get resistance from nature.

- Running is good because it's easy. You only need running shoes and a tights. And it is good to use nature when the weather is nice, because we have a lot of back hills, and also some hiking trails. If you need it, be careful and use soft surface.

When it comes to running technique, Amalie thinks it's important to think about attitude and farming:

- Don't swing and swing your arms. You must use your powers straight forward! And think about knee lift and try to run on the forefoot. You should stand up and push off, and have a strong, fine and tight ankle.