Before running, do some small-scale warm-up exercises with a small amount of exercise, so that the main muscle groups and joints of the body are ready for exercise, so that all system organs can enter the working state in advance, stimulate the nervous system, improve the excitement, and lay the foundation for the next formal exercise to better coordinate the whole body organs.

2 Prevent sports injuries. Warm-up exercise before running can warm the body through muscle movement. The increase of body temperature can promote the expansion of blood vessels in the body, promote the speed and flow of blood circulation, and improve the supply capacity of blood to muscles, thus ensuring adequate blood supply to muscles and tendons, enhancing their flexibility and avoiding sports injuries such as muscle tearing or tendon stretching. In addition, warm-up exercises can also improve the flexibility of joints and ligaments and improve the functions of muscles, joints and ligaments.

3 make the body enter the working state in advance. Warm-up exercise before running can make the metabolic system, respiratory system and blood circulation system enter the working state in advance, ensure the supply of oxygen and nutrients needed by tissues and organs during exercise, and transport the metabolic waste produced by cells as soon as possible. Warm-up exercises stimulate and excite the nerves that control the respiratory and circulatory systems. When running formally, on this basis, the nervous system will generate greater excitement and dominate the organs to better coordinate their work.

4 The importance of warm-up before running for middle-aged and elderly people With the increase of age, the flexibility of muscles and ligaments of middle-aged and elderly people is reduced, muscle strength is weakened, and the range of joint activity is reduced. If you don't do warm-up exercise and run directly, the muscles, joints and ligaments of your legs can't adapt to such sudden exercise, and exercisers can easily feel pain in your leg muscles, achilles tendon and heel. Do more squats, body heels and leg press exercises before running, so as to prepare muscles and joints for exercise and avoid adverse reactions during running.