What warm-up exercises should be done before a morning run

Before a morning run, it is recommended to do 5-10 minutes of dynamic warm-up exercises, mainly including high leg lifts, open and close jumps, lunges to press the legs, side lunges to stretch, shoulder joint loops, and other movements.

1. High leg lift

High leg lift can quickly increase heart rate and activate lower limb muscle groups. Keep your upper body straight, alternately raise your knees to the hip position, and swing your arms naturally. This action can effectively prevent thigh muscle strains during running and help the body adapt to the exercise state. Suggest each group to last for 30 seconds, repeat 2-3 groups, and pay attention to controlling the amplitude of movements to avoid excessive fatigue.

2. Opening and closing jumps

Opening and closing jumps are typical whole-body warm-up exercises that can simultaneously activate cardiovascular function and muscle coordination. When jumping, spread your legs slightly wider than your shoulders, while raising your arms and giving high fives. When falling back, return to a standing position. This action is particularly suitable for improving morning limb stiffness and enhancing joint flexibility. Pay attention to landing with the forefoot first and keep the knee joint slightly bent to cushion the impact force.

3. Arched leg compression

Arched leg compression specifically stretches the hip flexors and quadriceps muscles. Bend your front legs at a 90 degree angle, straighten your hind legs and point your toes on the ground. Use both hands to support your knees to maintain balance. By lowering the center of gravity of the body, dynamic stretching can be achieved, which can significantly improve the stride and stability during running. Hold for 15-20 seconds on each side, alternating 2-3 times, taking care to avoid compensatory force from the waist.

4. Lateral lunge stretching

Lateral lunge stretching mainly exercises the adductor muscle group and hip joint range of motion. Step sideways with one leg and squat with bent knees, keeping the other leg straight and extending both hands forward to maintain balance. This action can prevent common groin strains during running and improve lateral mobility. It is recommended to alternate 10-12 times between left and right, and keep your back straight when squatting.

5. Shoulder joint loop

Shoulder joint loop is often overlooked by runners but is crucial. Stretching both arms in a circular motion can relax the trapezius and deltoid muscles and prevent shoulder strain during arm swinging. Combined with deep breathing, it can simultaneously relieve the nervous tension before morning running. Perform 15-20 repetitions in the front and back directions, gradually increasing the amplitude, and be careful to avoid the wrong posture of hunchback with chest. The complete warm-up process should include progressive activation from lower limbs to upper limbs, with each movement ensuring quality rather than pursuing speed. Before winter morning runs, it is advisable to extend the warm-up time to 15 minutes and increase warm-up exercises such as jogging in place. If there is joint clicking or muscle pain during warm-up, stop immediately and consult a professional rehabilitation therapist if necessary. One hour before running, a small amount of easily digestible carbohydrates can be supplemented to avoid the risk of hypoglycemia caused by fasting exercise. After running, it is recommended to perform static stretching to help muscles recover, with special attention to relaxing the Achilles tendon and posterior calf muscles.