Warm up before running

You should warm up before running. Do you know that the lower limbs bear a heavy burden when running? It is 2 to 3 times of normal walking, so we often feel foot pain when running, which will also bring us a lot of discomfort. If we can do a good warm-up before running, we can reduce the phenomenon of foot pain when running.

Warming up before running is something many people do when competing. We have seen that in some major competitions, some basic warm-up work is done before the competition. This can effectively alleviate some discomfort symptoms during and after running. This is a problem that everyone should pay attention to. Let's take a look.

1. Warm up and stretch before running

I have previously written an article titled "Nine Principles to Follow in Fitness", in which I wrote that "Training without warm-up and stretching is an incomplete training. If you neglect warm-up and stretching for a long time, you may suffer from long-term injuries." Do not neglect warm-up and stretching when doing any training!

Warm-up stretching before running mainly focuses on two aspects: moving the joints and warming up and stretching the muscle groups.

Here is a general pre-run warm-up stretching routine:

1. First, move your knee joints (shake your knees), ankle joints (shake your legs on tiptoe), hip joints (pinch your waist with both hands and rotate your waist back and forth), wrist joints (hold your hands together and shake your wrists), cervical vertebrae (rotate your neck), and waist rotation (twist your waist left and right to activate your spine), then do 10 to 20 squats and jog for 1 lap (400 meters) to warm up. (In fact, these warm-up exercises were learned in physical education class)

2. After coming back, do some simple stretching, mainly stretching the quadriceps, hamstrings, back muscles, buttocks and calf muscles. (Keep each movement for about 15 seconds)

3. Start a formal run

4. After running, perform systematic stretching exercises. The stretching time should be longer than before running, and each movement should be maintained for about 30 seconds. If conditions permit, you can also do a massage to relax your muscles. If there is no one to help you with the massage, you can use a "foam roller" for auxiliary massage, which is also very effective.

Do you have some understanding of the content of warm-up before running that we introduced today? Some basic stretching movements before running can warm up well. You can also choose some suitable warm-up exercises according to your physical condition. Everyone should know that if there is no warm-up movement, the entire competition process is not a real competition.

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