Dynamic warm-up can help you quickly increase your heart rate and prepare your body, such as muscles and joints, for running.
Run, kick on your toes, run, raise your knees, and kick your legs after running.
First jog for 1 mile (about 1.6 kilometers), then do five groups of 100 meter warm-up exercises (such as jumping, cross stepping, high leg lifting, hip kicking, foot lifting and finger kicking), and then resume jogging between each group of actions…
The second group: where there are steps or benches (20-30 seconds for each action).
5-10 minutes of dynamic warm-up before running can make you run more comfortable and reduce injuries.
Compared with static stretching or no warming up, the most effective way to warm up is dynamic warming up.
The benefits of warm-up: improve your performance and make you run faster; Reduce the occurrence of sports injury; Make you feel better when you start running.
Several groups of dynamic warm-up actions: the first group: in the track and field field or the field with large space (each action takes 20-30 seconds).
Why not? If you plan to do intensive exercises, such as lactate threshold running, speed training, or complete part or all of the distance at the pace of the 10K race, you need to warm up fully before the practice.
Straighten your sides, bend back and forth, cross your arms, stretch your arms, rotate your legs, delay kicking, swing your legs, and kick your legs before and after running.
Bulgarian lunge squat single leg side squat lunge squat lunge stair climbing group III: actions in place (30-45 seconds for each action).