How to warm up before running?

Among various sports, running is the simplest one. You can do running in many places. The equipment needed for running is also simple. You can also easily learn the correct running method. Therefore, there are many people who run in life. Here we need to remind everyone that you must do warm-up exercises before running. So how should you do warm-up exercises before running?

Warm-up exercises before running:

Don't be too anxious when running. First, you need to do warm-up exercises. Here are 5 warm-up exercises before running. You must complete them in a standardized manner. Otherwise, not only will they fail to play the correct role, but you may also strain muscles or even ligaments.

Action 1: Running on the spot

First, lean your body forward slightly, swing your arms naturally, and practice running on the spot with your feet forward and backward. If you practice this movement continuously for 30 seconds, it can quickly activate the muscles in your lower body and have a warm-up effect.

Action 2: Step high leg lift exercise

First, stand upright with your chest out. Move your left foot slightly forward. Lift your right leg to a horizontal height in front of your body. At the same time, swing your arms naturally. Alternate between left and right to complete this movement. Repeat for thirty seconds.

Action 3: Dynamic gluteal stretch

The first step is to straighten your torso, lift your right knee upwards, hold your right knee joint with both hands to assist in lifting your knee, hold for one second, and complete the movement alternately with your left and right feet. This movement can activate the gluteal muscles and also have the effect of lifting the gluteals! Need to be completed twelve times or more.

Action 4: Stretch the front of the thigh

First lift your right foot backwards, keep balance with your left hand, grab your right foot with your right hand, and help pull it backwards and hold for one second. Alternate between your left and right legs to complete this movement twelve times. This can activate the muscles on the front of your thigh.

Action 5: Jumping squat

First, jump up with your legs spread out, then squat on your knees, place your hands naturally in front of your chest, and repeat the opening and closing of the squat with quick jumps for fifteen seconds. This exercise is a classic exercise for thigh and buttock training. It can enhance athletic performance. Pay attention to your breathing while doing it.