What warm-up exercises should be done before running

It is recommended to perform warm-up exercises such as dynamic stretching, joint activity, and muscle activation before running, which can help prevent sports injuries and improve athletic performance.

1. Dynamic Stretching

Dynamic stretching simulates running movements through motion trajectories, which can effectively improve muscle temperature and elasticity. Common movements include high leg lifts, back kicks, side lunges, etc., each repeated 10-15 times. Raising the leg high can activate the hip flexors, kicking the leg backwards can stretch the quadriceps, and side lunges can help open the hip joint. Pay attention to controlling the amplitude of the movement to avoid muscle strain caused by bouncing stretching.

2. Joint activity

refers to comprehensive movement of the ankle, knee, and hip joints. The ankle joint can perform circular movements, with 10 turns clockwise and 10 turns counterclockwise; The knee joint adopts slight flexion extension combined with rotation; The hip joint increases range of motion through leg swinging movements. Joint activity can promote synovial fluid secretion, reduce joint friction during running, and is particularly suitable for sedentary people.

3. Muscle activation

focuses on activating the gluteal and core muscle groups, and can perform movements such as buttock bridge and plank support. 15 times per group for hip bridge, feel the force exerted on the buttocks; Maintain the flat support for 30 seconds, paying attention to tightening the abdomen. These exercises can improve the power generation pattern during running and avoid compensatory injuries. This is particularly important for long-term desk workers.

4. Cardiopulmonary Preheating

Gradually increase heart rate to around 60% of maximum heart rate by brisk walking or jogging for 2-3 minutes. Cooperate with arm swinging exercises to synchronously activate upper limb muscle groups. This gradual warming can help the cardiovascular system adapt to the exercise state and reduce the cardiac load caused by sudden intense exercise.

5. Neuroactivation [SEP]: Conduct agility training such as small steps and cross steps, with each group lasting 20 seconds. This type of exercise can enhance neuromuscular coordination and improve step frequency control during running. It is particularly necessary for middle-aged and elderly runners or novice runners, as it can significantly reduce the risk of tripping.

It is recommended to control the total duration of warm-up exercises at 8-12 minutes and adjust it appropriately according to the temperature. Cold weather requires extended warm-up time, while hot environments can shorten it but cannot be omitted. Two hours before running, it is advisable to supplement carbohydrates in moderation and avoid exercising on an empty stomach. Choose breathable and sweat wicking sportswear, and pay attention to checking the tightness of the shoelaces. After running, it is also necessary to perform static stretching to help muscles recover, with a focus on stretching the calf, front and back of the thigh, and hip muscle groups, maintaining each area for 20-30 seconds. Developing regular warm-up habits can effectively prevent common sports injuries such as running knee and plantar fasciitis.