What should you prepare before running?

Running is one of the most economical ways of exercising. It does not cost money or energy. You only need to use your leisure time to run a few laps, which can be very helpful for your body. However, many people do not know the effective way to exercise. Running in the morning is the most refreshing and can make you energetic for the whole day. In order to give full play to this fitness sport of running, let's learn what we need to prepare before running to prevent injuries!

How to warm up before running

Physical preparation

1

Move the knee joints, half squat, support your knees with both hands, and twist your knees clockwise. After doing 10 times, twist your knees counterclockwise.

2

Move your hip joints and do high leg raises 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 rotate your body left and right to move 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 mobilize your hip and knee joints.

7

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

END

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.

How to warm up before running

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.

How to warm up before running

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.

How to warm up before running

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.

How to warm up before running

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.

In order to lose weight, we may damage our muscles and ligaments before running. We must prepare before running. When running, we must choose comfortable and well-fitting shoes. At the same time, we cannot wear ordinary sports shoes. We must wear special running shoes. If the feet are too slippery, it is easy to sprain or squeeze the ankle.