For runners to make series is vital, it is a training method that allows improving the running speed. The series training is carried out at a greater intensity than when we do continuous running or filming, so it requires good preparation to avoid possible injuries and be in optimal conditions, hence we have to take into account some precautions when of making series.
Before the training series, you have to make a good warm-up. It will not be enough with five minutes of jogging and some dynamic stretching, but we will extend the warm-up run to 15-20 minutes at a low pace ending with some change of pace or progression.
Afterward, joint mobility and work on career exercises such as skipping or striding are also important, since we will do some dynamic stretching that will then be required in the series.
In the series, the requested strength to the muscles is greater than normal, so they have to be well prepared, not overdoing any exercise of strength or power with little load before the series: squats, lateral or frontal strides, vertical jumps …
Also, for this reason, gym work is so important. To improve in the race, it is not enough just to go for a run: our muscles must be well prepared to support the series training.
Between series and series, it is preferable to have an active recovery to facilitate the venous return and thus improve recovery. Just walking from one place to another or doing some dynamic stretching exercise at low intensity will make it easier for blood to flow out of the congested muscle.
In people with heart problems, diabetes or obesity, series training is discouraged due to its high intensity and the stress it generates at the metabolic, cardiovascular and muscular levels.