Warm-up exercise steps before running

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

2, hip joint activities, legs alternately lift legs, each doing 20 times.

3. leg press: Relax your shoulders and back. One leg should be forward, the knee should be bent 90 degrees, so that the thigh is parallel to the ground, the other leg should be bent and spread, the toes should touch the ground, and the upper body should be upright. After ten times, change the other leg.

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

5, foot activity, standing, hands akimbo, one foot standing normally, one foot on the ground, do clockwise rotation, and then do counterclockwise.

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.

Other preparations.

1. Jog for ten minutes before running to warm up your body. It takes about ten minutes. You should make your body sweat a little.

2. Prepare to stretch after warming up. Stretching can enlarge the angle of joint movement, increase the elasticity and flexibility of muscles and tendons, and prevent injuries during running. Leg press, twisting, shoulder slapping and other activities can be performed.

3. Prepare suitable shoes and choose different shoes according to different running methods. If it is ordinary running, you can choose ordinary casual shoes. If you are running 100 meters, you should choose spikes. Shoes must fit, not too big or too small to prevent sprain or squeezing.

4. Tie your shoelaces before running. Be sure to tie your shoelaces when running to prevent them from coming loose. Stop and tie it again, the shoelaces may trip us.

5, choose the right clothes, don't choose trousers when it is hot in summer, try not to wear shorts in winter to prevent overheating or sweating. Don't choose hard cloth jeans or tight casual pants. Try to wear sweatpants.

6. Leave the extra items at home. When you go running in the playground, you'd better not bring your wallet, watch, mobile phone and other items. When you put them in your pocket, they will keep in touch with your body, which will make people very upset and easily fall out when you run.

7. It is best to bring some 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 will be very difficult if there is no paper towel around.

8. Prepare water. If you run for a long time, you'd better prepare a bottle of water, put it in a fixed place and drink it every time you pass by. But don't drink ice water.

Warm reminder

1, don't go running immediately after dinner.

Don't take a cold bath when sweating after running.

Don't eat cold drinks after running.

Don't eat immediately after running.