What are the warm-up exercises for running?

For people who have not exercised for a long time, if they suddenly start running, they will experience leg cramps and other conditions. Therefore, they need to do running warm-up exercises so that they can relax their muscles and bones and better perform the next running exercise. So what are the running warm-up exercises? What kind of warm-up exercises can enable people to run smoothly without any accidents? Let’s take a look at it together.

Running is one of the most economical ways of exercise. It can effectively exercise the body. Running in the morning can also refresh you and make you energetic for the whole day. In order to fully utilize the fitness advantages of running, some preparation should be done before running to avoid physical injuries or other unpleasant events during running.

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

8. Warm up by jogging for 10 minutes before running. The purpose of warming up is to prepare the body. It takes about 10 minutes. Let the 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 running.

9. Prepare suitable shoes and choose different shoes according to different running methods. If you are running normally, choose ordinary casual shoes. If you are 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.

10. 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.

11 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 inability to sweat. Avoid jeans with stiff fabrics or tight casual pants, try wearing sweatpants instead.

12. Leave extra items at home. When you go to the playground to run, it is best not to bring wallets, watches, mobile phones and other items with you. They will constantly come into contact with the body when they are in your pockets, which makes people irritated, and they are easy to fall out when you are 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.

It is very necessary to understand the warm-up exercises for running. Of course, we still need to run more in our lives so that there will be no accidents. When we adapt to daily running, we will be able to do daily exercise better. When we run every day, all aspects of our body's quality will also improve, and our immunity and resistance will be better than before.