As we pay more and more attention to health issues, exercise is gradually attached to most people, of which running is one of the most simple and convenient way to exercise, most people are going to choose to run to exercise, often exercise people know that before exercise is required to warm up, running is no exception, that running before the warm-up exercise is what kind of it?
Why do you need to warm up before running?
Adequate warm-up exercises before running can help relax the muscles, bones and ligament joints, so that the leg muscles and blood vessels can enter the exercise state, and the muscles and joints can enter the fastest running state when running, which can not only improve the effect of running exercise, but also avoid the occurrence of sports injuries.
Warm-up exercise before running
Neck Surrounding
The neck around the exercise can make the neck muscles get fully stretched, head in accordance with the rhythm of the front and back, around the movement, the amplitude from small to large.
Shoulder wrap
1. Step out with your left foot shoulder-width apart, put your left and right fingers together naturally on your shoulders, circle your fingers clockwise a few times, and then switch to counterclockwise circles.
2, feet apart, to ensure that the same width as the shoulders, one hand and shoulder height position across the chest to the other side of the straight, while the other hand is pressed to be stretched elbow to the body close.
Chest expansion exercise
With both feet shoulder-width apart, lift your upper arms at shoulder height and parallel to the floor. Bend your elbows and vibrate backward, or open your arms and vibrate backward.
Turning exercise
Spread both feet shoulder-width apart, bend both arms and lift them parallel to the shoulders. You can follow the beat, 12 vibrate once to the left and back, 34 repeat the movement, 56 do the turning movement to the right.
Waist wrap
Two feet apart and shoulder-width apart, legs straight, arms crossed, 2 circles to the left, then 2 circles to the right, do waist wrap.
Lunge leg press
In the process of running, the legs are the main part of the action, before running you can perform such action as lunge leg press, which can help promote blood circulation in the legs.
Cross your arms, take a big step forward with your right foot or a big step backward with your left foot, bend your right leg, toe slightly inside, straighten your left leg, toe forward, land on the full foot of both feet, do rhythmic bouncing action with your right leg and drive your hips forward. Do a few times after you can switch to the left leg in front of the right leg in the back of the posture to repeat the action.
Knee Wrap
Bend your knees, put your hands on the knees and do a wrap-around motion to the left and right, which can help open the knee joint and reduce the damage to the knee joint during running. Note that the movement should be soothing.
Ankle Wrap
One leg as a support, the other leg is bent knee, and toes up, to the left and right to do the wrap movement, repeat several times, and then switch to the other leg to continue, pay attention to maintain the stability of the ankle and the movement of the gentle.
How long is it appropriate to warm up before running
The warm-up exercise before running should not be too strenuous, the time is generally about 10-15 minutes is appropriate, to the whole body heat, slightly sweating shall prevail, do not let the body too fatigue.
What else to prepare before running
In addition to the warm-up exercise, the following aspects of preparation should be done before running.
1, before running should be good energy supplement, especially for a long time long distance running, it is best to eat some like bananas, oats and other food that can replenish energy, try not to go running on an empty stomach.
2, pay attention to replenish water, 1 hour or half an hour before running, it is best to replenish water, drink about 200-500ml of warm water can help moisten the body, to avoid excessive sweating caused by the process of running dehydration, electrolyte deficiency and other problems.
3, according to the different running method to choose different shoes, if it is ordinary running can choose ordinary casual shoes, if it is running 100 meters, then you should choose nail shoes. Shoes must fit, not too big or too small, to prevent broken feet or squeezed feet. Pay attention to lacing up your shoes before running.
