Source: it has become common sense for many runners to warm up before running, but knowing it doesn’t mean they will do it, because many runners don’t warm up before running

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A survey of runners around the world shows that 75% of them are not in the habit of warming up before running, and a study published in the Journal of human kinetics confirms this conclusion

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The researchers recruited 36 runners and divided them into three groups

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Group 1 had a 20 minute bicycle warm-up before a load-bearing sprint; group 2 had a slow sprint, and group 3 had neither

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Then, over the next two days, everyone underwent a pain threshold test to determine the extent of muscle soreness

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Guess what? The warm-up group had the highest pain threshold and relatively no muscle pain

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Why warm-up is so important, and the 12 warm-up actions, are the following to share

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>>>>In addition, warm-up also has the following advantages: · warm up can enhance the metabolic activity of muscles, ligaments and joints, reduce the viscosity, improve the elasticity, and speed up the reflex speed and contraction speed of muscles, so as to make muscles in the body Stay active for the rest of the campaign

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·For students who are relatively weak, warm-up can speed up the blood circulation, and also make the internal organs enter the active state in advance, so as to prevent the unexpected situation during strenuous exercise

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·Warm up can also make the cerebral cortex in a suitable excited state, make the brain more alert in the action reflex, and effectively prevent the muscle ligament injury caused by the lack of action coordination

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If you’ve ever had a situation where you feel pain in a certain area after running, and the pain disappears after 1-2km

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Be aware that this is the result of your failure to warm up properly

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>>>>Warm up, the things you should pay attention to, warm up is divided into general preparatory activities and special preparatory activities, the former mainly refers to the activities that are not similar to formal exercise, mainly to make the brain and internal organs into a state, while the latter is very similar to formal exercise, mainly to enhance the perception of technology

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The warm-up design before running should follow the following principles: easy first, difficult second, single first, combination second, whole body first, local first, general first and special second

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Jogging, muscle dynamic pulling and special warm-up jogging are needless to say

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Dynamic pulling corresponds to static pulling, which refers to stretching the muscle for a short time (no more than 2 seconds) and repeating it for many times in the process of completing the corresponding action

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As for special warm-up, for example, basketball players will pass, catch, shoot and lay up before the game This is the special warm-up

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In the same way, some warm-up movements before running are the special warm-up before running

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It is self-evident that it is important to control the warm-up time before running

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Therefore, the more important question is, how long do you need to warm up? The good news is that the warm-up doesn’t take up too much time

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Just focus on the dynamic warm-up

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The effect of 10 minute warm-up is the same as that of 20 minute warm-up

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A recent study in the Journal of strength and conditioning research found that when scientists analyzed speed, heart rate, oxygen uptake and perceived exercise intensity of endurance runners, they noticed that there were no significant differences between the two methods in most experimental categories

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What’s more, muscle elasticity decreases with age, and proper warming up can expand your range of activities and help counteract these negative effects

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A good warm-up can not only increase the range of activities, but also mentally prepare you for the next exercise

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The warm-up should be specific to the type of exercise you are doing, but it should be a complete body warm-up, even if you only plan to exercise a few muscle groups

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For example, if you plan to do leg exercises, your warm-up should focus on the lower body, but also include some upper body / whole body exercises

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>>>>Warm up before running should be dynamic exercise

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Warm up should include a variety of dynamic exercises, because static stretching may not be suitable for warm-up before running, because blood will stop flowing to muscles

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Static stretching is more suitable for running after

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As a part of relaxation, it can improve the flexibility of your body

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Warm up should start with moderate exercise, which will increase the temperature of your core and muscles, and gradually move into dynamic stretching to help improve your range of motion

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During the whole warm-up process, your heart rate will gradually rise, ready for exercise

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For example, walk for a few minutes, then jog

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After jogging for a few minutes, your heart rate should rise and your muscle temperature will rise

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Then start your dynamic stretching

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After the dynamic stretching, you can increase the intensity

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At this time, you can increase some faster dynamic stretching movements or movements with more body muscles

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With more blood flow and the rise of muscle temperature, hemoglobin in the blood is easier to release oxygen at higher temperature, and more oxygen into the muscle means better performance

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Moreover, the increase of temperature also contributes to faster muscle contraction and relaxation, increased neurotransmission and muscle metabolism, and more efficient muscle work

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Daily flexibility stretch, we must follow the following principles: · to put most of the weight on the body parts that have not been moved to; · to increase the strength gradually in a small amount; · to remember that the primary purpose of stretching is to improve your flexibility

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Well, having said so much, here are 12 exercises that are suitable for warming up before running

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Action points: move the body’s weight to one foot, then lift the heel of the other foot, keep your toes on the ground, and move your weight to the other foot at the same time; put the heel back to the same place and lift the heel of the other foot, and switch back and forth

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Action points: after standing position unchanged, lift the heels of two feet at the same time, move the center of gravity to one foot and turn the other foot side outward, gradually increase the angle of ankle bending, alternate feet

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Action points: standing position unchanged, feet everted slowly squat, and then return to the starting position, you can extend your arms to maintain body balance

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Action points: put one foot in front of the other foot, slowly squat down, and then return to the starting position

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You can stretch your arms forward to keep your body balanced; after transposition of two feet, repeat the action again

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Action points: keep standing position, turn your feet out and cross, slowly bend down and touch the ground with your hands; then exchange your legs and repeat the action again

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Action points: keep standing position, feet and shoulder width, one foot out, two feet 15 cm away from each other, the outstretched foot side down on the ground, bend down slowly with both hands to touch the ground, and then change legs to repeat the action

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Action points: keep standing position, feet shoulder width, raise one foot, put the other hand in front of quadriceps femoris, then use the spare hand to reach down to the ground, and then repeat the action with another foot

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Action points: keep standing position, double the distance between your feet, then squat down, put one hand on the ground of the other foot, at the same time, put the same knee on the ground, return to the starting position, change one hand, and then reverse the same action.

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