What are some warm-up exercises before jogging?

There are fast and slow running styles. Most people choose jogging, which involves less exercise and does not make them feel particularly tired. Most people can jog, especially those with poor heart conditions, as it can help them exercise their bodies. Before jogging, we need to do some preparation for the exercise, such as preparing shoes and warm-up exercises before jogging, which can enhance the body coordination during exercise. So what are the warm-up exercises before jogging?

Calf stretch

The calves are under a lot of pressure when running, so the calf muscles need to be stretched and relaxed after running.

How to do it: Spread your arms apart and press them against the wall. Spread your legs, one in front and one behind. Bend your front leg and straighten your back leg, with both feet pointed straight forward. Place your heels on the ground. Hold until you feel a stretch in your calf muscles for 15-30 seconds. Switch legs.

Ligament stretch

The hamstrings, or leg tendons, are located at the back of the thigh, running from the pelvis to the calf. They are very easy to be injured, so stretching the hamstrings is also very important.

How to do it: Cross your legs and place your feet close together. Bend at the waist with your knees straight. Try touching your feet with your hands or leaning towards your legs. Hold for 15-30 seconds. Switch legs.

Hip Flexor Stretch

During running, part of the power to lift your legs comes from the strength of your hip flexors, so this part of the muscles also needs to be well stretched after running.

How to do it: Spread your legs, one in front and one behind. Keep your feet pointed forward and your body upright. Press your thighs with your hands while moving your hips forward until you feel a stretch in the front of your hips and upper thigh of your back leg. Hold for 15-30 seconds. Switch legs.

Quadriceps (front thigh muscles)

How to: Stand upright, lift your left foot and place it behind you, grabbing your left foot with your left hand. Keep your knees as close together as possible. Use your left hand to slowly pull your left foot toward your hip until you feel a stretch in your quadriceps. Hold for 15-30 seconds. Switch legs.

Triceps (outer upper arm muscle)

When running, the upper body is also moving, so stretching the arms is also necessary.

How to: Extend your left arm toward the right side of your body. Use your right hand to press your left elbow as close to your right shoulder as possible. Hold for 15-30 seconds. Change arms.

The warm-up exercises before jogging are explained in the article. Warm-up exercises are to prevent the patient from the harm caused by incorrect exercise posture, increased exercise volume, etc. After warming up, you can jog. The speed of jogging should not be fast. You should use the body's heat or reduce fat. It is best to jog for about 40 minutes a day. The best time to jog is in the early morning or late evening. You must be accompanied by someone when running at night, and you are not allowed to run in dark places.