Warming up before running

We need to do some warm-up exercises before running, because warm-up exercises can allow the body to adapt in advance, so that we will not easily cause symptoms such as leg cramps and knee sprains when running. Therefore, we recommend that everyone should arrange some warm-up exercises before running in their lives. The warm-up exercises before running include knee joint movements and stretching exercises, and we need to move the knee joints, etc.

Move the knee joints, half squat with your hands on your knees, and twist your knees clockwise. After doing 10 times, twist your knees counterclockwise. Move your hip joints and do high leg raises alternately, 20 times each. Leg stretching: Relax your shoulders and back, step one leg forward, bend your knee 90 degrees, make your thigh parallel to the ground, bend and stretch the other leg, put your toes on the ground, and keep your upper body upright. After doing 10 times, switch to the other leg and continue.

Turn your body, stretch your arms, and rotate your body left and right to move your waist. Move your feet, stand up with your hands on your hips, stand normally on one foot and put the other foot on the ground with your toes, rotate clockwise for a while, and then do it counterclockwise for a while. Kick your legs forward and backward to mobilize your hip and knee joints. Stretch your upper body and rotate your neck and arms left and right.

Do some stretching after warming up. Stretching can increase the angle of joint movement, increase the elasticity and flexibility of muscles and tendons, and avoid injuries while running. You can do activities such as leg stretching, body twisting, and shoulder stretching. Prepare suitable shoes and choose different shoes according to different running methods. If it is ordinary running, choose ordinary casual shoes. If it is running 100 meters, you need to use spiked shoes. Shoes should fit your feet well, not too big or too small, to avoid spraining or squeezing your ankle.

The above is an analysis of the warm-up activities before running. I believe that after reading it, you should all know what the warm-up exercises before running are. Doing relevant warm-up exercises before exercise can protect us from running or other sports, especially the nerves in the knees and joints.