How to warm up before running?

Many people feel that their bodies are particularly tired after running, as if they are about to fall apart, and they may even experience cramps in their feet. This is due to infrequent exercise, and suddenly running makes the body unable to bear it, so they need to warm up before running. Let's learn how to warm up before running.

1. Sitting ligament stretching: bring the chest close to the knees, and do not bend the knees. When you feel soreness in your leg ligaments and back, stop stretching, take two deep breaths, and slowly return to the starting position. Repeat the action 12 times.

2. Ligament stretching in lying position: slowly pull up and straighten your left leg without bending your knee. Tighten your buttocks and thigh muscles until your thigh is at a right angle to your body. Stop stretching, take two deep breaths, and slowly return to the starting position.

3. There is another simple movement that I like the most: stand up straight, open your feet as wide as shoulders, and open your toes outwards towards your legs. Do not bend your feet, bend your body downward, and touch your toes with your hands. Feel a stretch along the inside and back of your legs.

4. Spread your legs and feet apart, bend one leg and squat, straighten the other leg, and vibrate and press the body toward the side of the straight leg. When practicing, alternate between the left and right legs.

5. Split: Place your hands on the ground in front of your body, spread your legs apart in a straight line, and lie prone or sideways with your upper body. 7. Sit cross-legged with your knees bent, with the soles of your feet facing each other; hold your feet with your hands; and bend your upper body forward. As for ligaments, there are two ways to pull them. It depends on your age. Basically, there are differences in human ligaments before and after the age of 16. After the age of 16, bone development is basically completed, so the ligaments are also completed. Therefore, for young people, it is recommended that they use the vibration method. After getting into the stretching position, stretch the ligament to its limit through vibration exercises. The effect of pulling in this way is very obvious. However, for people with relatively mature bones. This method can only provide short-term ligament stretching. It is also very dangerous and easy to get injured. Therefore, for those over 16 years old, it is recommended to use static pressure method. Hold an extreme pose for 30 seconds, rest for a few seconds, and then hold the pose again. It is generally recommended that the extreme stretching position should not exceed 30 seconds. Otherwise, it may cause injury to the muscles in the opposite direction. This static pressure method will maintain the stable flexibility of the ligament for a relatively long time.

It takes at least 10-15 minutes of flexibility exercises at least once a day to fully stretch the ligament. This method is also a good way to relax after intense exercise. Your muscles will also become more elastic due to these simple stretching exercises. Flexibility exercises must be done gently, otherwise it is very easy to strain your muscles.

The above article introduces to us in detail how to warm up before running. Generally speaking, if you are going to do a long-distance run or a fast run, you need to warm up for half an hour first to allow your body muscles to stretch to a certain extent, especially the ligaments in the legs need to be fully stretched.