Warm-up activities before running are mainly to move joints and stretch ligaments. It is best to move the joint first, and then stretch the ligament (if you stretch the ligament directly, it is easy to strain). The sequence of movements is from upper limbs to lower limbs and then to upper limbs, and all joints of the body are moved to make the body enter the best state as soon as possible.

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Stand, touch the ground with one toe, and move your ankles alternately.

Half squat, arms around knees, knees twisted, knees moving.

Move the hip joint and lift the legs alternately.

Relax your shoulders and back, stand up straight, leg press lunges forward and backward, and leg press turns left and right.

Keep your hands straight and turn your body left and right to move your waist.

Stretch and rotate your neck and arms left and right.

Kick back and forth to move hips and knees.

Sit on your hips and do some squats.

Warm-up before running is best to start jogging after 8 to 15 minutes.

After running, you should calm down and stretch again.

The last lap of the running state gradually reduces the speed. Let the body temperature drop gradually, the heart rate drop gradually, and the excited nerves return to calm. Then walk quietly for one or two laps according to the distance and speed of running (of course, this should be adjusted according to your physical condition).

After exercise, the muscle temperature is still high, which is an excellent opportunity to increase flexibility. Re-stretching can also restore the muscle arrangement to the initial state, reduce the chance of muscle injury, and help to eliminate metabolites such as lactic acid produced by exercise in muscles. Relax for about 5 minutes.