Many people experience muscle soreness and knee pain after running, often due to not warming up before running. Not engaging in physical activity before running can lead to discomfort during the run. So what happens if you don't warm up before running?
Causes Sports Injuries
Not warming up before running can slow down metabolism and increase viscosity in the muscles, resulting in decreased muscle contraction and relaxation speed. This can weaken muscle strength, ligament toughness, and flexibility, leading to sports injuries.
Causes Discomfort in Internal Organs
When exercising, internal organs do not immediately enter an active state. If you don't warm up before running, the internal organs may not function properly, leading to discomfort during the run.
Unable to Enter the State of Exercise
Warming up before running helps regulate the mind and establish neural connections between various exercise centers, making the cerebral cortex more excited. This makes it easier to enter the state of exercise while running. Without warm-up exercises, the cerebral cortex cannot quickly enter an excited state, making it difficult to enter the exercise state immediately. Additionally, without warming up, stiff muscles cannot relax immediately, leading to a slowdown in blood circulation and the inability to quickly enter the exercise state.
Unable to Adjust Body State Quickly
Without warm-up exercises before running, muscle tissue metabolism cannot be quickly enhanced, and the body cannot generate heat immediately, resulting in a slow increase in body temperature. The body is unable to enter the exercise state promptly. Warm-up exercises before running can enhance muscle tissue metabolism, increase heat production, raise body temperature, release a large amount of oxygen from the blood to the tissues, ensure oxygen supply, and improve the functioning of the nervous system.
How to Warm Up Before Running
High Knee Exercise
Step one leg forward and bend the other knee until the thigh is parallel to the ground. Alternate the movement between the two legs for 10 seconds and then rest for 10 seconds. This exercise mainly targets the buttock muscles.
Ankle Movement
Walk with straight legs without bending the knees or hips. When stepping on the ground, land on the heel and keep the toes close to the ground. Slowly lift the heel and repeat with the other foot. Do 20 repetitions and repeat for two sets. This exercise mainly targets the ankle, calf, foot muscles, and tendons.
Calf Stretch
Cross your left leg to the left, keeping the toes on the ground. Bend the knee up and down, and then repeat in the opposite direction. This method can relieve calf fatigue during running.
