What warm-up do we need to do before running

Before running, it is necessary to do sufficient warm-up, mainly including dynamic stretching, joint activity, muscle activation, cardiopulmonary adaptation, and specialized preparation.

1. Dynamic stretching

Dynamic stretching stretches muscle groups through movement trajectories, which is more suitable for warm-up before running than static stretching. Common movements include high leg lifts, back kicks, side lunges, etc., with each movement repeated 10-15 times. Dynamic stretching can increase muscle temperature, expand joint range of motion, and prevent sports injuries. Pay attention to controlling the amplitude of movements and avoid excessive stretching that can cause muscle strains.

2. Joint Activities

Focus on the ankle, knee, and hip joints, rotating clockwise and counterclockwise 10 times each. The wrist and shoulder joints also need appropriate movement, especially for those who sit at a desk for a long time. Joint activity can promote synovial fluid secretion and reduce joint friction during running. The movement should be slow, feel the range of motion of the joints, and avoid injury caused by rapid swinging.

3. Muscle activation

activates lower limb muscle groups through small jumps, stationary runs, and other movements. You can perform 30 seconds of standing high leg lifts or open and close jumps, increasing your heart rate to the point of slight sweating. Muscle activation can awaken neuromuscular connections and improve athletic performance. Pay attention to maintaining core stability and avoid excessive body shaking that may affect the warm-up effect.

4. Cardiopulmonary adaptation

Gradually transition from slow walking to brisk walking, lasting for 3-5 minutes to prepare the cardiorespiratory system. You can increase oxygen uptake by taking deep breaths and swinging your arms. Cardiopulmonary adaptation can steadily increase heart rate and avoid discomfort caused by sudden intense exercise. Monitor your own feelings and stop immediately if you experience discomfort symptoms such as dizziness.

5. Special Preparation

Based on the running plan, targeted preparation should be made, such as increasing explosive power practice for short distance running and emphasizing endurance activation for long distance running. You can run slowly for about 50 meters to simulate the posture and rhythm of a formal run. Special preparation can help the body enter a state of exercise faster and improve training effectiveness. Pay attention to adjusting the breathing rhythm and maintaining even deep breathing.

It is recommended to control the warm-up time before running at 10-15 minutes, and adjust it appropriately according to the temperature and personal physique. Warm up time can be extended in winter, and attention should be paid to replenishing water in summer. The warm-up intensity is based on slight sweating, flexible joints, and elastic muscles. One hour before running, it is advisable to supplement carbohydrates in moderation and avoid exercising on an empty stomach. After running, it is also necessary to stretch and relax to help muscles recover. Developing regular warm-up habits can effectively prevent sports injuries and improve running performance.