Many people regard running as a way to lose weight, but with more and more people running, there are more and more problems brought by running. For example, many people feel knee pain after running for a while; There is ankle phenomenon when running; It's easy to cramp when running. Six warm-up exercises before running to avoid injury and improve running effect! It can be seen that running is not as simple as imagined. So how to run it correctly? The following are a series of small precautions. Let's see ~ 1. Choosing sports shoes with shock absorption function will have a strong impact on human body when running, so it is very important to choose sports shoes with shock absorption function in order to protect knees from strong impact.

Don't worry about just running, start running in the fields without any preparation. Many people suffer from muscle strain, dizziness, nausea and fatigue during morning running. We should learn how to avoid these symptoms. Let you feel comfortable after your morning run and welcome a beautiful day. Let's share the precautions for 6 morning runs. Although the morning run is good, please prepare for these six points before you start! 1. Get enough sleep the day before your morning run. If you want to get up early for running the next day, you must go to bed early the night before, otherwise you won't have much energy to run well. Arrange your schedule in advance, tell yourself that you must go to bed early, complete your physical labor as soon as possible, and pack up the equipment you need the next morning.

In case you want to sleep late, you will feel guilty at the thought of your packed luggage. This routine can be regarded as the first step for everyone. 2. Do some warm-up exercises after getting up. After sleeping in all night, my joints and muscles are stiff, and I can't even touch my toes when I bend forward. This stage is certainly not suitable for sports. Therefore, we must do some warm-up exercises first to speed up the blood flow, raise the heart rate, and gradually warm the body to overcome the potential drowsiness. Warm-up is simple. Stretch your body first, then do several sets of opening and closing jumps and lift your legs, and the whole person will be excited at once. 2. Choose a comfortable sportswear. During running, your body needs to stretch and sweat. Clothes that don't penetrate, such as jeans, are obviously inappropriate. Therefore, it is very important to choose comfortable sportswear. It can be loose or elastic tight-fitting sportswear. 3. Add water 30 minutes before exercise.

A lot of water will be lost during exercise. In order to balance the water in the body and improve the running effect, drink about 300ml of drinking water 30 minutes before running. 4. Be sure to warm up for 5- 10 minutes before warm-up exercise. Warm-up can expand the range of physical activities, increase the core temperature, and make the body quickly enter the running state. It can not only improve the running effect, but also avoid running injury. The following are six pre-run warm-up exercises, with 2 groups in each group and 20-30 seconds in each group. Because it doesn't take too long to run in the morning, it's ok to bring water, but you must add a proper amount of water before running, because you are very dry after getting up and need to replenish water urgently. In addition, some water in the body will evaporate during running, so it is necessary to drink water.