Warm-up exercise before night running

No matter what exercise is done, there is no lack of warm-up, and night running is no exception, that look at how to do the warm-up exercises for night running.

Head warm-up exercise

In order to stretch the neck muscles, in accordance with the rhythm of front, back, left, left, right, head respectively from left to right or right to left direction around, the amplitude from small to large.

Shoulder warm-up exercise

Step out with your left foot shoulder-width apart, fold your left and right fingers together naturally and place them on your shoulders, rotate your fingers in a clockwise circle for a few turns, and then switch to a counterclockwise rotation. You can also do shoulder stretching exercises: feet apart and shoulder-width apart, one hand shoulder-width apart across the chest to the other side straight, while the other hand is pressing the elbow being stretched closer to the body.

Chest expansion exercise

Before running at night you can do some chest expansion exercises, left foot out to the left and shoulder-width apart, hands up parallel to the ground, arms remain bent, two fingers opposite each other. Can be carried out in accordance with the beat, 1-2 beat two arms chest bending back vibration, palm down; 3-4 beat two arms straight open, palm up, 5-6 beat is two arms through the body side up vibration, palm to forward, 6-8 beat two arms hanging back vibration, palm back.

Leg exercise

Night running is the main action parts of the legs, so before running, you can stretch the legs, or do lunge leg press. All are able to help promote blood circulation in the legs. Lunge leg press posture: arms crossed, right foot a big step forward or left leg a big step back, right leg bent knee, toes slightly inside buckle. Left leg straight knee, toes forward, both feet full foot on the ground. The body is facing the front, sinking the hips and collapsing the waist, with the center of gravity between the two legs. The right leg does a rhythmic flicking action, and drives the hip forward, pulling the left calf gastrocnemius and hip muscles.

Knee Wrap

Bend the knee, place your hands on the knee joint and perform a circular movement to the left and right, the movement should be soothing and can help open the knee joint.

Ankle Wrap

One leg is used as a support, the other leg bends the knee and stands up on its toes, and then continues around the circle to the left and right, and then continues with the other leg, paying attention to keeping the ankle stable and moving slowly.

Shaking hands and feet

Stand on the ground, two feet side by side apart, the same width as the pelvis, two arms overhead, two hands shake forward, two feet alternately kicked forward, and shake the toes at the same time, continue this action for 10 seconds can help warm up quickly.

What to pay attention to in the warm-up exercise before night running

1, night running before the warm-up exercise is not missing, on the one hand, warm-up can help improve muscle temperature, prevent sports injuries, so that muscles, ligaments, joints and other parts of the faster into the sports state, on the other hand, the night running environment is relatively easy to happen like broken feet, warm-up can help reduce the chances of such injuries. 2, night running before the warm-up time is generally 10-15 minutes, winter warm-up time can be slightly longer, in about 20 minutes, summer is about 10 minutes can be. Warm-up exercise to the whole body heat, slightly sweating is appropriate, is not too strenuous.

Preparation before night running

Before night running, in addition to warming up, you need to make some other preparations. 1, choose the right sports shoes. Night running route is generally based on hard cement, so in order to avoid the impact of cement on the knees in running, to choose more flexible shoes, shoe size should be appropriate, not too big, and not too crowded. 2, wear bright-colored clothes. Because the light is darker at night, the visibility of the road is not high, so the night running crowd is best to choose to wear bright-colored clothes, so it is easy to be seen by pedestrians and driving drivers, increasing the safety of night running. 3, night running before preparing a good night running route. Night running is best not to go to remote and unfamiliar venues, which may have a higher safety risk. So before you do a night run, plan a good running route to see if this route is safe to run. 4, night running before the replenishment of good energy. If you eat before the night run, it is best to go running 1 hour after the meal; and if you want to eat after running, you also need to replenish energy before running, do not run on an empty stomach, you can eat bananas, oats, whole wheat bread and so on.