Running is one of the most economical forms of exercise, which can effectively exercise, refresh yourself in the morning and make the day full of vitality. In order to give full play to the fitness advantages of running, some preparations should be made before running to avoid physical injury or other unpleasant events during running. Move the knee joint, squat down, hold the knee with both hands, twist the knee clockwise, and twist the knee counterclockwise after doing 10 times. Move the hip joint and lift the leg alternately, 20 times each. Leg press: Relax your shoulders and back. One leg is forward, and your knees are bent 90 degrees, so that your thighs are parallel to the ground. The other leg is bent and spread out, and your toes are on the ground, while keeping your upper body upright. /kloc-After 0/0 times, switch to the other leg to continue. Turn around, straighten your hands, and turn your body left and right to move your waist. Move your feet, stand with your hands akimbo, one foot standing normally, one toe touching the ground, rotate clockwise for a while, and then do it counterclockwise for a while. Kick back and forth to move hips and knees. Stretch your upper body and turn your neck and arms left and right. Jogging before running 10 minutes to warm up. Warm-up is to prepare the body. It takes about 10 minutes to make your body sweat slightly. Do some stretching preparation after warming up. Stretching can enlarge the angle of joint movement, increase the elasticity and flexibility of muscles and tendons, and avoid running injuries. You can do leg press, turn around, clap your shoulders and other activities. Prepare suitable shoes, choose different shoes according to different running methods, choose ordinary casual shoes for ordinary running, and choose spikes for running 100 meters. Shoes should fit, not too big or too small, so as not to be sprained or squeezed. Tie your shoelaces before running. Be sure to tie your shoelaces so as not to come loose during running. Stop and tie them again. Besides, loose shoelaces may trip us. Choose the right clothes, don't choose pants when it is hot in summer, and try not to wear shorts in winter to avoid overheating or sweating. Don't choose hard cloth jeans or tight casual pants, try to wear sweatpants. Leave the extra things at home. When you go running in the playground, you'd better not bring your wallet, watch, mobile phone and other items. They will keep in touch with your body in your pocket, which will make people very upset and easily fall out when running. It is best to decorate paper towels when running outdoors in winter. It's cold in winter, and it's easy to run with a runny nose. At this time, it is very difficult without paper towels.