How long does it take to warm up before running? Running is a very good habit. Regular running is good for our health and helps to burn fat. It is a sport that can be played anytime and anywhere. Let's find out how long it takes to warm up before running.

How long does it take to warm up before running/kloc-0? Jog 10 minutes first and warm up before running. Warm-up is to prepare the body, about 10 minutes, and make the body sweat slightly.

Second, 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. Specific practices are as follows:

1, move the knee joint, crouch, hold the knee with both hands, twist the knee clockwise, and twist the knee counterclockwise after doing 10 times.

2. Move the hip joint, and lift your legs alternately, 20 times each.

3. leg press: Relax your shoulders and back. Bend your knees 90 degrees forward with one leg, so that your thighs are parallel to the ground. Bend your other leg, touch the ground with your toes, and keep your upper body upright. /kloc-After 0/0 times, switch to the other leg to continue.

4. Turn around, straighten your hands, and turn around to move your waist.

5. 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.

6. Kick back and forth to move your hips and knees.

7. Stretch the upper body and rotate the neck and arms left and right.

How to warm up before running?

1, head movement

For stretching the neck muscles, the first two eight beats are front (bow down), back (head up), left (Zuo Zuo) and right (right), and the first two eight beats circle from left to right or from right to left respectively. 4×8 beats.

Requirements: from small to large, comprehensive and active.

2. Chest expansion exercise

Take your left foot to the left, shoulder width, hands parallel to the ground, and bend your arms and fingers. 1-2 arms are flat on the chest, palms down, 3-4 arms are straight and open, palms up, 5-6 arms beat up and then vibrate, palms forward, 6-8 arms beat down and then vibrate, palms backward. 4×8 beats, requirements: keep your arms straight, pay attention to the palm direction of each beat, coordinate your movements and exert appropriate force.

3. Shoulder movement

Take your left foot to the left, shoulder width apart. The left and right fingers are naturally folded and placed on the shoulders. The first four 8 beats are rotated clockwise by 2 beats, and the last four 8 beats are opposite.

How long does it take to warm up before running? What happens if you don't warm up before running?

Cause sports injury

Without warm-up activities before running, it is easy to slow down the metabolism of muscles, increase the viscosity, and reduce the contraction and relaxation speed of muscles, thus weakening the strength of muscles and the toughness and ductility of ligaments, thus causing severe contraction of muscles and causing sports injuries.

Cause internal organ discomfort

When people are exercising, the internal organs can't enter the active state immediately. If you don't warm up well before running, your internal organs can't function in time, and it's easy to feel uncomfortable when running.

Unable to enter the motion state.

Warm-up before running helps to adjust psychology, establish nerve exercise between sports centers, excite cerebral cortex, and make it easier to enter the state when running. Without warm-up, the cerebral cortex can't enter the excited state quickly, and it can't enter the state immediately when running. Furthermore, if you don't warm up before running, the stiff muscles can't relax immediately, which will lead to slow blood circulation and the body can't enter the exercise state quickly.

Physical condition cannot be adjusted quickly.

If you don't do warm-up exercise before running, the metabolism of muscle tissue can't be enhanced quickly, the body can't produce heat immediately, the body temperature rises slowly, and the body can't enter the exercise state in time. Warm-up exercise before running can enhance muscle metabolism, increase heat production, raise body temperature, release a lot of oxygen in blood to tissues, ensure oxygen supply and improve nervous system function.

Many people will have muscle aches and knee aches after running, which are mostly caused by not doing warm-up exercises before running. Not starting before running will lead to some discomfort during running, so what if you don't warm up before running?

How to warm up before running

Leg-lifting exercise

Practitioners take a step forward with one leg, and bend their knees with the other leg until their thighs are parallel to the ground and move alternately. After doing 10 seconds, they rest for 10 seconds and then repeat. This action is mainly to exercise hip muscles.

Ankle movement

Walk with your legs straight, and don't bend your knees and hips. When you step on the ground, your feet follow the ground, your toes are close to the ground, then slowly raise your heels and change your other feet. Do it 20 times at a time and repeat the two groups. This action is mainly to exercise ankle, calf, foot muscles and tendons.

Leg extension

Open your left leg to the left, touch the ground with your toes, bend your knees and stretch them up and down, and do it again in the opposite direction. This method can relieve the fatigue of your calf when running.

How long does it take to warm up before running? 3. It is very important to warm up before running to lose weight. Four elements of running to lose weight.

1, it is important to warm up before running.

The purpose of warm-up is to prepare the body, let the body temperature rise slightly, the temperature of muscles will also rise, the heart rate will accelerate, the blood circulation will accelerate, and the nerve function will wake up. There are many ways to warm hands, which I believe we have learned more or less in physical education class. No preheating time is specified. Generally 8- 10 minutes is the basic time. We can also set the time according to our own situation. If the temperature is low, the warm-up time will be prolonged until the body sweats slightly. When the temperature is very high, such as summer, the preheating time can be relatively shortened.

2. Running equipment is very important.

Running to lose weight, equipment is very important. The equipment mentioned here refers to our clothes and shoes. If we don't dress properly during exercise, it will have an impact on our exercise effect and health.

Too tight clothes will affect our blood circulation, which is not good for our health, and we will sweat a lot during exercise. Besides clothes, you should buy a pair of shoes. You shouldn't just put on a pair of skateboard shoes or basketball shoes and go out for a run. You should choose a pair of running shoes or multifunctional training shoes. The special design of this kind of shoes can not only reduce the damage to your knees during running, but also reduce your fatigue and discomfort during long-term running. So these devices are very important in running to lose weight.

3. Persistence is effective

Don't do anything for three minutes, and running is the same. Whether you can persevere is the real challenge of running. It is human nature that running needs to be gradual. If we persist, the progress from 1 km to 10 km will be very fast.

Once you give up running, you must start again next time you pick it up, and your previous efforts will be in vain. After choosing to run to lose weight, stick to it every day, and the time should be relatively controlled, at least not less than 20 minutes a day. Of course, the maximum is 1 hour. Running can lose weight, but it needs persistence to be effective.

Four elements of running to lose weight

1, choose to run in the morning or 2-3 hours after dinner.

The best time to lose weight by running in the morning or at night in a day, but you should exercise 2-3 hours after meals, which can consume excess fat and calories in the body and have a soothing effect.

2. Do muscle strength exercises before running.

You can do a warm-up exercise before running, which can gently stimulate your muscles and make your fat burning more efficient, because when you start physical muscle strength exercise, it will promote the secretion of growth hormone, accelerate the decomposition of lipolytic enzymes and make your fat burn faster, such as doing squats and abdominal exercises.

Step 3 run step by step

For girls who have just started running to lose weight, first of all, don't set too high a goal for yourself, which will easily make you unable to persist and do harm to your health. You can familiarize yourself with the feeling of running at first, and then add new tasks to yourself every day after you get familiar with them, and gradually increase them. Then you will stick to the same time every day, and you will find that your exercise time is amazing.

4. Jog for 40 minutes every time after getting familiar with it.

Although jogging for 30 minutes can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. It can be seen that no matter the exercise intensity is less than 40 minutes, the fat consumption is not obvious.

What should I pay attention to after running and sweating?

1. After running, human body salt will be excreted with sweat. At this time, you need to add more salt, otherwise you will easily faint.

2, running in summer may sweat, although the body is sticky and uncomfortable, but don't take a shower immediately. This will not only make it difficult for the body to dissipate heat, but also increase the burden on the heart.

3. Your body will get hot after running, so avoid eating cold drinks.

If you sweat too much, your clothes will get wet. To avoid catching a cold, you should take off your wet clothes, wipe your sweat and change clothes.

A 20-minute jog can not only exhaust a lot of glycogen in the body, but also make use of fat in the body. Moreover, because jogging is not very intense, it will not make the body too hypoxic, so it will help the consumption of fat, thus achieving the goal of losing weight.