Does jogging require warming up

Jogging is a good exercise method that can improve the physical fitness of athletes. Of course, there are many things to pay attention to when jogging. For example, before jogging, you need to do some warm-up exercises to prevent some adverse reactions during the exercise. So, how do you warm up before jogging? This will be introduced in detail below!

1. Calf stretch

The calves are under a lot of pressure when running, so the calf muscles need to be stretched and relaxed after running.

How to do it: Spread your arms apart and press them against the wall. Spread your legs, one in front and the other behind; bend the front leg, straighten the back leg, and stretch both feet forward; place the back heel on the ground; feel the calf muscles stretching, hold for 15-30 seconds; switch legs.

2. Ligament stretching

The hamstrings, or leg tendons, are located at the back of the thigh, running from the pelvis to the calf. They are very easy to be injured, so stretching the hamstrings is also very important.

Method: Cross your legs with your feet close together; bend over and straighten your knees; try to touch your feet with your hands or press your body against your legs; hold for 15-30 seconds; switch legs.

Hip Flexor Stretch

During running, part of the power to lift your legs comes from the strength of your hip flexors, so this part of the muscles also needs to be well stretched after running.

Method: Spread your legs, one in front and one behind; point your feet forward and keep your body upright; press your thighs with your hands while moving your hips forward until you feel a stretch in the front of your hips and above your back thigh; hold for 15-30 seconds; switch legs.

4. Quadriceps (front thigh muscles)

How to do it: Stand upright, lift your left foot and place it behind you, grab your left foot with your left hand; keep your knees as close together as possible; use your left hand to slowly pull your left foot toward your hips until you feel a stretch in your quadriceps; hold for 15-30 seconds; switch legs.

5. Triceps (outer arm muscles)

When running, the upper body is also moving, so stretching the arms is also necessary.

Method: Stretch your left arm to the right side of your body; use your right hand to press your left elbow to bring it as close to your right shoulder as possible; hold for 15-30 seconds; switch arms.