How to do warm-up exercises before running

Scientific warm-up exercises before running can effectively prevent sports injuries and improve athletic performance. It is recommended to use a combination of dynamic stretching and joint activation.

1. Dynamic stretching

After increasing heart rate by jogging or brisk walking for 5-10 minutes, dynamic stretching movements such as high leg lifts and back kicks can be performed. Raising the leg high can activate the hip joint and quadriceps, while kicking the leg backwards can help warm up the hamstring muscle group. Each action lasts for 15-30 seconds and is repeated 2-3 times, paying attention to maintaining body balance and avoiding bouncing stretching.

2. Joint activation [SEP]: Perform 10 clockwise and 10 counterclockwise loops around the ankle joint, and the knee joint can perform small range flexion and extension movements. The shoulder joint increases thoracic flexibility through forward and backward arm movements, combined with deep breathing. These actions can improve joint synovial fluid secretion and reduce the risk of meniscus and ligament injuries.

3. Core preheating

Plate support for 30 seconds or side plate support for 20 seconds can awaken deep abdominal muscles, combined with cat style stretching to activate the muscles around the spine. The preheating of the core muscle group can help stabilize the trunk during running and reduce compensatory exertion in the waist.

4. Neuroactivation

Perform 10-15 opening and closing jumps or small step runs, combined with arm swinging movements to stimulate neuromuscular coordination. This type of explosive movement can improve cardiovascular adaptability, allowing the body to quickly enter a state of motion, but the intensity needs to be controlled to avoid premature fatigue.

5. Specialized simulation

Make targeted preparations based on the type of running, such as adding acceleration running exercises to short runs, and transitioning to variable speed walking is recommended for long runs. Finally, adjust the heart rate to around 120 beats per minute by taking deep breaths, at which point the muscle temperature and flexibility reach their optimal exercise state. The warm-up time should account for 15% -20% of the total exercise time, and it should be appropriately extended to 25% in winter. It is recommended to perform static stretching after exercise to help relax muscles, with a focus on stretching areas that are prone to tension such as the quadriceps and gastrocnemius muscles. Long term adherence to scientific warm-up can significantly reduce the probability of common running injuries such as Achilles tendinitis and iliotibial band syndrome, while improving maximum oxygen uptake and step frequency efficiency. For those with old injuries or cardiovascular diseases, it is recommended to adjust the warm-up plan under the guidance of a doctor.