How to warm up before running

No matter what kind of exercise you do, you must do some warm-up exercises. This will not only mobilize the nervous system of the whole body, but also prepare for the exercise and reduce the risk of sports injuries. Similarly, you should also do some warm-up exercises before running, which will help relax your whole body. Although running is a very simple exercise, warm-up exercises before running are still essential. Next, let’s learn some warm-up exercises.

Before running, people often ignore warm-up exercises and just start running. Little do people know that not doing warm-up exercises before running is extremely harmful to the human body. Not only will it fail to achieve the effect of exercise, but it will harm the body even more. Someone might say, I also want to do warm-up exercises before running, but I don’t know how to do it. Don’t worry, here are 12 sets of warm-up exercises before running.

1. Head Movement

Stretching of the neck muscles: the first two eight beats are forward (lowering the head), backward (raising the head), left (left-left), right (right), and the last two eight beats are head movement from left to right or from right to left. 4×8 shots.

Requirements: The amplitude should increase from small to large, with full activity.

2. Chest expansion exercise

Step your left foot to the left, shoulder-width apart, raise both hands parallel to the ground, bend your arms, and keep your fingers facing each other. 1-2 beats, bend both arms flat in front of the chest and then vibrate, palms facing down, 3-4 beats, straighten and open both arms, palms facing up, 5-6 beats, raise both arms to the sides of the body and then vibrate, palms facing forward, 6-8 beats, lower both arms and then vibrate, palms facing backward. 4×8 beats, requirements: stretch your arms straight, pay attention to the direction of your palms at each beat, coordinate your movements, and use appropriate force.

3. Shoulder Exercise

Step your left foot out to the left, shoulder-width apart. Bring your left and right fingers together naturally and place them on your shoulders. For the first four 8 beats, rotate clockwise with your hand as the center for 2 beats per circle, and for the last four 8 beats, do the opposite.

The above are all warm-up exercises before running. They are simple, easy to learn and very useful. Everyone can learn from this and it will be a good idea to warm up before running. Warming up before running is very important. Exercising without warming up can cause many harms to the body. Everyone must pay more attention, learn some common sense before exercise, and exercise correctly and reasonably.