What are the simplest warm-up exercises before running?

More and more people like running. Running is a very easy sport to do and has a wide range of adaptability. Most people can do it and it has many benefits. For example, it is a good exercise for weight loss. In addition, people's mood will become very good when running, so it is beneficial to both physical and mental health. But here I would like to remind everyone to remember to do warm-up exercises before running. The following are some simple warm-up exercises.

The simplest warm-up exercise before running:

1. Horse stance squat

Standard Actions:

Stretch your arms forward, parallel to the ground. Press your hips diagonally downward, as if you were bending your body in half at the hip joint. At this time, the posture of the upper body remains unchanged, the waist and back cannot bend, the ribs and shoulder blades are pulled downward, and attention should be paid to the movement of the knees when the hips move backward and downward. Tighten the inside of your knees.

Practice points:

Maintain a good posture, ensure that your knees do not exceed your toes when squatting, and actively use your thigh muscles to exert force. You can adjust the training volume by adjusting the practice time. At this time, you will feel obvious muscle soreness in your thighs.

Three common wrong postures:

The knee joint is pushed forward, beyond the toes; the thigh muscles are not actively exerted; the back is hunched.

2. Iliopsoas stretch

Standard Actions:

Keep your legs together and straight, feet close together, and arms hanging naturally at your sides. Step forward with your right leg, place your hands on your right knee, and bend your right knee downward to bring your pelvis closer to the ground. Keep your head up, shoulders parallel to the ground, eyes looking forward, and maintain this position motionless for 15 seconds. Repeat the set, 3 times on one leg.

Practice points:

Stand upright and press down, lunge with your front leg as far forward as possible, stretch for 30 seconds each time, and repeat 4 to 5 times. Note that there is a noticeable stretch in the unilateral iliopsoas muscle area at this time.

Common wrong postures:

Excessive force is used when stretching; the front leg is too close, the knee joint is pushed forward, and the calf is not at a right angle to the ground.

3. High knee lift + hip kick running

Standard Actions:

Keep your torso straight, then lift your knees high and start to hop slightly, as if you were bouncing a football with your knees. Then stand up straight and walk forward, kicking your heels toward your buttocks. When this becomes easy, try kicking while jogging. Switch sides after each kick and repeat 10 times on each side.

Practice points:

By repeatedly pulling the heels to the buttocks and raising the knees high, you can help exercise the thigh muscles and stretch the quadriceps, and also increase the efficiency of your stride frequency. Keep your upper body straight and your trunk stable.

Common wrong postures:

Hunchback or bending; speed is too fast. If you feel uncomfortable, stop immediately and do not force yourself.