Warm-up before long-distance running is very important, on the one hand, it can delay or reduce the influence of "pole"; On the other hand, sports injuries can be avoided; Third, it can improve sports performance.

Warm-up before long-distance running generally includes general warm-up activities and special warm-up activities:

General warm-up activities include: jogging (1000-2000m, which varies according to different weather conditions, and generally requires slight sweating after jogging), leg press, and moving all joints.

Special warm-up activities include: sprint running at different distances (50- 150m).

Warm-up activities before long-distance running vary according to individual training level. Generally speaking, the higher the training level, the longer the warm-up activity takes and the greater the warm-up activity.

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