Running is a popular aerobic activity that is highly effective not only in helping to burn calories and improving cardiorespiratory fitness, but also in enhancing the overall health of the body. However, many runners overlook the importance of preparation.
Proper warm-up not only prevents sports injuries but also improves athletic performance. From now on, let's put aside the misconceptions and implement the correct way to warm up for running to provide safety for your running journey.
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The 10 best warm-up moves
Helping you run more efficiently
Shoulder rotation
Gently rotate the shoulders and do 10 rotations to relax the shoulder muscles.
Leg swings
Stand and lift one foot, swing back and forth, do 10 times, then switch to the other foot.
Torso
Standing, place one hand on your waist and the other on the opposite shoulder, twist your body to the left and right, and do 10 times.
Squats
Do 10 squats to relax your leg muscles and improve the stability of your joints.
Bending of the knee
In a seated position, stretch one foot straight, bend the knee upward, do 10 times, and then switch to the other foot.
Hip swing
Stand, place one foot on a small step above the ground, swing up and down, do 10 times, and then switch to the other foot.
Arm swing
Stand, stretch your arms straight, swing forward, then backward, do 10 times.
Back stretch
Stand, place one hand on your waist and the other on top of your head, stretch back and do 10 times.
Stretch sideways
Stand, place one hand on your waist and the other on the opposite shoulder, stretch sideways to the left and right sides, and do 10 times.
jogging
Do a 5-10 minute jog to increase your heart rate and blood circulation and get ready for running.
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What is the purpose of these warm-up movements
Increases muscle temperature
Warm-up exercises can increase the temperature of your muscles, which can help improve your elasticity and stretchability, which can reduce the risk of sports injuries.
Increases joint mobility
Gradually increasing the range of motion of the joints can improve the flexibility of the joints, so that the joints can better adapt to various movements during exercise.
Promotes blood circulation
Warm-up can improve blood flow, increase the supply of oxygen and nutrients to muscles and tissues, and improve athletic performance.
Activates muscles
Warm-up movements can activate the muscles and prepare them for the upcoming exercise, increasing exercise efficiency.
Injury prevention
Warming up properly can reduce the risk of injury due to muscle or joint discomfort, especially when exercising for long periods of time or infrequently.
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Precautions for warm-up exercises before running
Increase the intensity gradually
The warm-up should start with light activity and gradually increase the intensity and speed. This helps the body gradually adapt to the stress of the upcoming exercise.
Avoid overexertion
The purpose of warming up is to prepare the body, not to fatigue it. Therefore, overexertion during the warm-up should be avoided to avoid affecting running performance or causing injury.
Attentional breathing
During the warm-up, maintain a good breathing rhythm and avoid holding your breath or shortness of breath. This helps the body get enough oxygen to improve the effectiveness of exercise.
Maintain range of motion
During warm-ups, you should maintain the range of motion of your joints, but avoid overstretching. Excessive stretching can cause muscle or joint injuries.
Do not stop immediately after warm-up exercises
After warming up before running, don't stop right away, you can continue with some light activities such as jogging or walking to help your body gradually get into a state of exercise.
Pay attention to your body's reactions
During the warm-up, closely observe your body's reaction, and if you experience pain, discomfort or other abnormal symptoms, stop the warm-up immediately and seek medical advice.