What warm-up exercises should be done before running

Before running, warm-up exercises such as dynamic stretching, joint activity, and muscle activation should be performed, mainly including high leg lifts, open and close jumps, lunges, lateral movements, arm swinging exercises, etc. Adequate warm-up can help prevent sports injuries and improve running performance.

1. High leg lift

High leg lift can quickly increase heart rate and activate lower limb muscle groups. The key to the movement is to keep the upper body straight, alternately raise the knees to hip level, and follow the rhythm of swinging the arms. Each group lasts for 20 seconds, and repeating 2-3 groups can effectively warm up the quadriceps and iliopsoas muscles, avoiding strains on the front thigh during running.

II. Opening and closing jumps

Opening and closing jumps enhance cardiopulmonary function through coordinated whole-body movements. When jumping, spread your feet apart to both sides and raise your arms above your head. When landing, return to the starting position. This movement can activate the shoulder, core, and lower limb muscle groups, improve joint flexibility, and is recommended to complete 15-20 times per group for 2 groups.

Third, lunge leg compression

lunge leg compression specifically stretches the hip flexors and hamstring muscles. Bend the front legs at a 90 degree angle, straighten the back legs, and lower the center of gravity for 15 seconds before changing sides. The dynamic version can add a small bounce to help increase hip joint mobility and prevent muscle compensation caused by limited stride during running.

Fourth, Lateral Movement

Lateral movement training can enhance knee joint stability. Adopt a half squat posture and slide towards the left and right sides to keep the core tight and avoid body ups and downs. This action can activate hip abductor muscles such as the gluteus medius, reducing the risk of knee adduction during running. It is recommended to move 10 meters back and forth twice on each side.

Fifth, Arm Swing Practice

Arm swing practice optimizes upper limb coordination. Bend your elbow 90 degrees to simulate running arm swinging. When swinging back and forth, pay attention to relaxing your shoulders and avoid shrugging. Cooperating with stationary steps for 3 sets of 30 second exercises can establish correct running posture neural memory and reduce energy loss.

It is recommended to control the total duration of warm-up training at 8-10 minutes, with a moderate intensity of sweating. Cold weather can be extended to 15 minutes, with a focus on strengthening the activation of ankle and knee joints. Avoid static stretching before running, and start running immediately after dynamic warm-up, with intervals not exceeding 5 minutes. Special populations such as those with joint injuries can switch from high impact movements to wall squatting or elastic band training. Pregnant women should avoid abdominal compression movements. It is recommended to do 10 minutes of static stretching after running to help muscles recover.