How to warm up before a long run

Many people have joined the ranks of fitness, wanting to have a healthy body and a perfect figure. They don’t want to be in poor health all day, have poor resistance, and get sick frequently. Now, through exercise, our bodies can be well conditioned, and the body’s resistance can be improved. At the very least, we can stop getting sick. Only in this way can our bodies become healthy. So how do we warm up before long-distance running? Let’s learn more about it!

1. Exercise the knee joint. Half squat, support your knees with both hands, and twist your knees clockwise. After 10 times, twist your knees counterclockwise. Move the hip joints and raise your legs alternately, twenty times each.

2. 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 ten times, switch to the other leg and continue. Turn your body, stretch your arms, and move your waist left and right. Move your feet, stand with your hands on your hips, stand normally on one foot and put the other foot on the ground with your toes, rotate it clockwise, and then do it counterclockwise.

3. Warm up by jogging for ten minutes before running. This will prepare your body. It will only take about ten 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 prevent injuries while running. You can do activities like leg stretching, body twisting, and shoulder stretching.

4. Prepare suitable shoes and choose different shoes according to different running methods. If it is ordinary running, you can choose ordinary casual shoes. If it is running 100 meters, you should choose spiked shoes. The shoes must fit your feet well, not too big or too small, to prevent sprains or squeezing.

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

Warming up before long-distance running is very important. We should exercise more and choose the sport that suits us. This way, our physical condition can slowly recover and our body can get a good exercise. Don’t be too anxious and slowly increase the amount of activity. This way, the body will have an adaptation stage, which is more conducive to physical health.