Nowadays, people pay great attention to health issues, and most of them choose outdoor activities for fitness, including morning jogging. Before morning jogging, it is necessary to warm up. So, what warm-up exercises should be done before morning jogging and how should we do them?
Head Movement
First, stretch the muscles of the neck. Lower the head and raise the head in the order of front and back. Turn the head to the left and then to the right. Then, rotate the head from left to right or from right to left, gradually increasing the range of motion.
Shoulder Movement
Step the left foot to a position as wide as the shoulders, clasp the fingers of the left and right hands and place them on the shoulders. Rotate the shoulders clockwise from the fingers as the center, and after a few rounds, switch to counterclockwise rotation.
Waist Movement
Step both feet to a position as wide as the shoulders, keep the feet straight, and place hands on the waist. For waist rotation, rotate to the left for 2 rounds and then to the right for 2 rounds.
Chest Expansion Exercise
Step the left foot to a position as wide as the left shoulder, raise both hands parallel to the ground, and keep the arms bent. The fingers of both hands should be in an opposite position. On counts 1-2, swing both arms forward and backward horizontally with palms facing downward. On counts 3-4, open both arms straight with palms facing upward. On counts 5-6, lift both arms up and swing them to the side of the body with palms facing forward. On counts 6-8, lower both arms and swing them down with palms facing backward.
Rotation Exercise
Separate the left and right feet to a position as wide as the shoulders, bend both arms and raise them to a position parallel to the shoulders. On counts 1-2, swing to the left rear, on counts 3-4, repeat the previous movement, and on counts 5-6, perform a rotational movement.
Knee Joint Exercise
First, bend the knees and place both hands on the knee joints. Then, rotate them in a circular motion to the left and right. This exercise can loosen the knee joints and reduce knee injuries during running. The movements during knee joint rotation should be gentle.
Ankle Joint Exercise
First, bend one leg and raise the toe, then perform circular movements to the left and right. After repeating several times, switch to the other leg and repeat the same movements. The ankle joint rotation should be done with gentle and stable movements.
Jumping Exercise
Place both feet together and clasp hands on the waist. For the first 4 beats, the force should be applied to the front forefoot. During the jump, one foot moves forward and the other moves backward. For the last 4 beats, both feet perform left-right jumps. The palms should be clapped in front, behind, and above the body according to the beats. During the jump, try to be light and relaxed.
Precautions for Warm-up before Morning Jogging
The warm-up time before morning jogging is best kept between 10-15 minutes. In winter, the warm-up time can be extended to about 20 minutes, while in summer, it can be shortened to 10 minutes. As long as the whole body feels warm and there is a little sweat, the warm-up exercises before morning jogging are sufficient.
