What is the warm-up before a long run?

Running is a common human exercise. In daily life, many people run regularly. There are many ways to run, which are generally divided into jogging and long-distance running. However, whether it is jogging or long-distance running, you often need to do some warm-up exercises before starting the exercise. Especially for long-distance running, more warm-up activities will be required. So, what are the preparations for long-distance running? I believe this question is something many people want to know clearly. In this regard, we will give a deep introduction below, and I hope everyone can understand it.

Physical preparation

1. Move the knee joints, half squat, support the knees with both hands, twist the knees clockwise, do it 10 times, then twist the knees counterclockwise.

2. Move the hip joints and raise your legs alternately, 20 times each.

3. 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.

4. Turn your body, stretch your arms, and turn your body left and right to exercise your waist.

5. 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.

6. Kick your legs forward and backward to move your hip and knee joints.

7. Stretch your upper body and rotate your neck and arms left and right.

Other preparations

Warm up by jogging for 10 minutes before running. The purpose of warming up is to prepare the body. It takes about 10 minutes and you should make your body sweat slightly.

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.

Tie your shoelaces before running. Make sure to tie your shoelaces tightly to avoid them getting loose while running and requiring you to stop and re-tie them. Loose shoelaces may cause you to trip.

Choose appropriate clothing. Do not wear long pants in the hot summer, and try not to wear shorts in the winter to avoid overheating or not being able to sweat. Avoid jeans with stiff fabrics or tight casual pants, try wearing sweatpants instead.

Leave extra items at home. When going to the playground to run, it is best not to bring wallets, watches, mobile phones and other items with you. They will be in constant contact with the body when placed in your pockets, which makes people irritated, and they can easily fall out while running.

It is best to bring some tissues with you when running outdoors in winter. The weather is cold in winter, and it is easy to have a runny nose when running. It will be difficult to deal with it if you don’t have tissues with you.

Prepare some water. If you are running for a long time, it is best to prepare a bottle of water and put it in a fixed place so that you can drink some every time you pass by. But don't drink ice water.

As can be seen from the above, there are still a lot of warm-up activities before long-distance running. But no matter how many warm-up exercises we do, we need to complete them before a long run. Later on, we found that doing warm-up exercises before long-distance running is very necessary and meaningful. After completing the warm-up exercises before long-distance running, what we need to do next is to devote ourselves wholeheartedly to the long-distance running.