What are the pre-running moves?

Running seems simple, but in fact, there are issues that we need to pay attention to that are beyond our imagination. There are many warm-up movements before running, such as loosening up your muscles to avoid sudden leg cramps if you start running suddenly. Of course, there are other warm-up movements. Next, let us understand what the warm-up movements before running are? Especially those who like running should pay close attention to avoid making mistakes in this regard in the future.

Warm-up exercises before running are crucial. If you want to run and keep fit in your spare time, you must first learn warm-up exercises. If you start running without doing warm-up exercises, lactic acid will accumulate in your muscles, and your calves will definitely be extremely sore. Here is a complete set of pre-running warm-up exercises.

Step 1: Stretch your legs

Stand with your feet together, take a step back with your left foot, then lean your upper body forward, bend your right knee slightly so that your thigh and calf form a 90-degree angle, straighten your left leg, tighten the muscles in your buttocks and abdomen, place your hands up and down on your right thigh, and gently stretch your leg for 15-30 seconds, alternating between left and right several times.

Step 2: Move the hip joint

Take a big step forward with your right foot and bend your knees. The angle between your thigh and calf should be less than 90 degrees. Fully open your hip joints forward and backward, stretch the muscles of your front and back legs, keep your upper body straight, tighten your buttocks and abdominal muscles, open your chest, face forward, bend your elbows and place your arms on your right knee, and stretch your legs with your hips sinking for 15-30 seconds. Switch sides and repeat several times.

Best time to run: morning and evening

Morning and evening are the best times to run. The air is fresh in the morning, so go for a run to exercise your whole body while breathing in the warm sunshine. The ultraviolet rays are not too strong at this time, which can help you increase your metabolism early in the morning and allow your body to enter the fat burning state earlier. It is also a good idea to run in the evening before dinner. The temperature is not that high, and it is easy to run. It is also helpful in controlling appetite.

Drink a glass of water before running

30-1 hour before you start running, you can eat a little bit, such as a banana, to replenish your energy, but be careful not to eat too much, and try to give the food some time to digest, then drink a glass of water before running. On the way to run. Rehydrate your body by drinking water every 15 minutes to avoid dehydration.

Many people think that running is very tiring, so they are not willing to do this sport. In fact, as long as you master the skills, running is a very easy thing. If you are new to running to lose weight, it is not recommended to run for too long or at too high an intensity at the beginning. Run twice a week, each time for 10-15 minutes. You can walk during the run, alternating between the two exercises and maintaining smooth breathing, so that fat can be burned continuously. When you have mastered the skills of running, you can increase the intensity, such as running 3 times a week, each time for more than 20 minutes. As you progress step by step, the effect will become more and more significant!

The warm-up movements before running are also a kind of exercise. If we master them well, it will produce unexpected results for us. Of course, knowing the warm-up movements is only one aspect. You can also buy some running shoes, which will be more conducive to our running. When buying running shoes, you must choose carefully. Choosing the best but inexpensive sports shoes is what we need.