What preparations should be made before jogging? Exercise

It is recommended to do dynamic stretching, joint activity, core activation and other preparatory exercises before jogging, which can help prevent sports injuries and improve running performance.

1. Dynamic Stretching

Dynamic stretching activates muscle groups by simulating running movements, and recommends high leg lifts, back kicks, side lunges, and other movements. Raising the leg high can awaken the hip flexors, kicking the leg backwards can stretch the quadriceps, and side lunges can help open the hip joint. Each action lasts for 15-20 seconds and is repeated for 2-3 sets, paying attention to maintaining the continuity of the action and avoiding bouncing stretching.

2. Joint Activities

focuses on the ankle, knee, and hip joints, using movements such as ankle joint looping, knee joint flexion and extension, and hip joint drawing. Ankle joint activity can enhance landing stability, knee joint flexion and extension can lubricate joint synovial fluid, and hip joint circling can improve stride flexibility. Each joint should move 8-10 times, with the range of motion gradually increasing from small to large.

3. Core activation

Tablet support, bird dog style and other movements can awaken abdominal and back muscle groups. The flat support maintains the stability of the torso for 20-30 seconds, and the bird dog style alternating stretching of the limbs can improve coordination. Activation of the core muscle group can effectively reduce trunk shaking during running and lower energy loss.

4. Cardiopulmonary preheating

Increases heart rate and accelerates blood circulation by running fast or slow for 2-3 minutes. Cooperate with arm swinging during brisk walking and gradually transition to slow running speed. Cardiopulmonary preheating can help the body smoothly transition from a stationary state to a moving state, avoiding discomfort caused by sudden intense exercise.

5. Neuroactivation [SEP]: Engage in agility exercises such as small steps and cross steps to stimulate the nervous system's response speed. Small steps can improve step frequency perception, while cross steps can enhance hip joint flexibility. The duration of this type of exercise should be controlled within 1 minute, with a moderate intensity of sweating.

It is recommended to control the total duration of exercise preparation at 10-15 minutes, adjust the intensity appropriately according to the temperature, and extend the warm-up time in cold weather. Timely replenish water after exercise, and the initial running pace should not be too fast. Middle aged and elderly runners should increase their joint activity time, and women in the postpartum recovery period should avoid jumping movements. If discomfort such as joint pain or dizziness occurs, stop exercising immediately and consult a professional physician.