Why do you need to warm up before long-distance running

The need for warm-up exercises before running, I believe we all know. Especially for long-distance running, a test of endurance, warming up before a long run is especially important. What are the preparations to do before long-distance running? What are the warm-up exercises before long-distance running?

Why do you need to warm up before long-distance running?

The first thing to know is that it is important to warm up before running. Warming up will give your muscles, bones and joints a chance to relax, which will allow your leg muscles blood vessels to enter the exercise state, prepare you to provide oxygen when you exercise, and help your muscles to enter the exercise state the fastest. Therefore in the long run to do 5-10 minutes of warm-up exercises for the best.

How to warm up before long-distance running

Head warm-up exercise

Stretch the neck muscles, according to the rhythm of the front (head down), back (head up), left (to the left), right (right), head division from left to right or from right to left around the ring. It is important to note that the amplitude is from small to large and fully active.

Shoulder movement

Step out with your left foot as wide as your shoulders, fold your left and right fingers naturally at your shoulders, rotate your hand as a circle clockwise for 8 beats and then counterclockwise.

Chest expansion exercise

Before a long run, you can do chest expansion exercises. You can do it according to the beat. Left foot out to the left, the same width as the shoulders, both hands raised parallel to the ground, the size of the arms bent, two fingers relative. 1-2 beats two arms chest flat flexion after vibration, palm down, 3-4 beats two arms straight open, palm up, 5-6 beats two arms through the body side up after vibration, palm forward, 6-8 beats two arms hanging down after vibration, palm backward.

Waist and abdominal exercises

Left foot out to the left slightly wider than the shoulders, both legs straight, both arms flat to both sides, palms down, upper body posture remains unchanged, upper body parallel to the ground. Start with the right hand to touch the left toe, and then change the left hand to touch the right toe, alternating in turn. Note that the left and right body turn amplitude should be large, both legs straight, fully extended. You can also use a simple turning movement to move the waist.

Leg exercises

Perform a lunge leg press, the left foot to the front of a large step, the full foot on the ground, thighs parallel to the ground; the right leg straight, the forefoot on the ground, the upper body is straight, the two hands crossed with the back of the head, the two elbows back, head up and chest, the body up and down. The first few times the same action, in the opposite direction. The body should be stable, head up and chest out, two elbows back, thighs parallel to the ground. Then on the basis of the bow press, the body bends down, the left hand touches the back of the left foot, the right hand touches the back of the right foot, the body weight falls on the right foot, the left foot is straight, the left and right feet land on the full foot, the body undulates up and down. In addition to the leg press, you can also stretch the legs, so that the legs can enter the state in the fastest time when running.

Wrist and ankle exercises

Cross your arms naturally in front of your chest, either toes on the ground, wrists and ankles naturally relaxed, according to the clockwise and counterclockwise direction around the ring. After a few repetitions, change one foot, the same action. Requirements: relaxed joints, the amplitude should be large.

Knee exercise

Move the knee joint, half squat, hold the knee with both hands, twist the knee clockwise, do it 10 times and then twist the knee counterclockwise.

Hip joint activities

Perform high leg raises alternately with both legs, twenty times each.

Jogging for 5-10 minutes before long-distance running

Before a long run, you can jog for a few minutes. Warm-up jogging is to prepare the body for 5-10 minutes, and to make the body sweat slightly.

Other preparations before long-distance running

Energy supplement before long-distance running

Long-distance runners should pay attention to a balanced and regular diet, and can eat more iron- and vitamin-rich foods, like beef, fruits and vegetables. Also pay attention to some foods that can enhance endurance, such as milk and eggs. Long-distance running exercise is long and consumes a lot, it is also very important to replenish the corresponding sugar, you can eat some food with high sugar content, various cereals and fruits, such as steamed buns, bananas, nuts, cauliflower, one day before the long-distance running. Avoid eating some high-fat foods (such as fried foods, fatty meat), which are not conducive to digestion and do not quickly replenish the required sugar.

Choose comfortable shoes and sportswear

Long-distance running should choose to wear lightweight, flexible, cushioning running shoes and sportswear in order to protect the arch of the foot, while comfortable shoes and sportswear can also make it easier in the long-distance running state.

Lace up your shoes before long-distance running

Shoelaces must be tied well, so as not to run loose when you have to stop and re-tie, in long-distance running sometimes a stop, it may affect the back of the run, and the loose shoelaces may trip us up. If the laces fall loose during the long run, you must not immediately squat down to retie them, you squat down, the person running behind may crash on you. You can jog to the curb to retie, it is best to lift the shoes and step on the railing to tie the laces, rather than squatting, so as not to tie up and then get up, resulting in insufficient blood supply to the brain, dizziness and uncomfortable.

Hydration before a long run

Before the start of a long run, do not drink water vigorously, causing the body to bear too much unnecessary burden. You can hydrate about 300 ml of water 1 hour before exercise.