1, lunge leg press

Take the left front lunge as an example, with your hands akimbo, your left foot striding forward, your whole foot touching the ground, your thighs parallel to the ground, your right knee straight, your toes leaning forward, your feet touching the ground, your body forward, your hips pressed down, your waist tightened, and your center of gravity between your legs. Leg press lunge is beneficial to relax tired muscles and improve their sensitivity and elasticity.

2. Knee joint movement

After the feet are together, the knees are slightly flexed, and the fingers are naturally put together on the knees on both sides, doing squat standing 10 times, and then moving the knees from inside to outside and from outside to inside. Running will cause collision and impact on the knee joint. Proper warm-up of the knee joint before running is helpful to avoid knee joint injury.

3. Ankle exercise

When the toe of the left foot touches the ground, the ankle naturally relaxes and turns clockwise and counterclockwise, and then the right foot is changed to stretch the ankle in the same way, so that the ligaments, joint capsules and endochondral cartilage in the ankle can adapt well to the running force.

I hope my answer is helpful to you, and I wish you a happy life!