Warm-up exercise before running is more critical, which can effectively avoid sports injuries. Warm-up exercises before running often include the following aspects:

1, lunge leg press: The patient's left foot takes a big step forward, the whole sole touches the ground, the thigh is parallel to the ground, the right leg is straight, the forefoot touches the ground, the upper body is upright, his hands are crossed behind his head, and his head is held high;

2. Leg stretching: The patient takes a big step forward with his left foot, stretches the muscles of his right leg with both hands, and then does the same on the other side. At the same time, try to keep the heel straight, and repeat 8- 10 times;

3. Knee joint movement: After the patient's feet are together, his knees are slightly bent, and his fingers are naturally put together on his knees. Do squats and stand up 10 times, move the knee joint from left to right, from right to left, or from inside to outside, from outside to inside;

4. Ankle movement: The patient naturally puts his hands crossed on his chest, his left toe touches the ground, and his ankle naturally relaxes. He circled clockwise and counterclockwise, about eight times, then moved according to this time, and then moved with his other foot. Advise patients to exercise as much as possible;

5. Jump in place: The patient's left foot is shoulder width to the left, his knees are slightly flexed, his hands are naturally opened at both sides of his body, and then his arms and legs are forcibly opened, and his arms and legs are as straight as possible in a big S-shape. Repeat the action five times. Stretching after running is generally divided into two parts: dynamic stretching and static stretching.

Dynamic stretching, the most important role is to let our heart rate gradually calm down after running. Actions include: vibrating arms up and down, turning left and right, moving forward, hips forward, hips from inside to outside, hips from outside to inside, two 8 beats for each action.

Static stretching includes total posterior fascia stretching, iliopsoas stretching, adductor thigh stretching, hamstring stretching, quadriceps stretching, tensor fascia lata stretching, lateral thigh stretching, gluteal muscle stretching, calf muscle stretching, shoulder joint stretching and hip joint relaxation.