Nowadays, more and more people pay attention to physical exercise with various methods, such as running, walking, Tai Chi, square dance... Among them, running is popular among fitness enthusiasts, so what should you pay attention to when running?

Adequate and reasonable warm-up exercise before Running

Precautions for running - warm-up exercise before Running


It is very important to warm up before running. The warm-up time is about 10 minutes. The main purpose is to stretch the muscles, move the joints, let the body fully open, and avoid injury. There are mainly the following five actions.

Action one

Open the legs and open the distance slightly wider than the shoulders on both sides. Squat to one side with the toes facing outward. When squatting, the knees should not exceed the toes, and the other leg should be straightened, alternating between the two sides. The purpose is to stretch the muscles of the inner thigh and move the knee joint.

Action two

Under the premise of keeping your body balanced, raise your knees, make your thighs 90 degrees to your calves, and open your thighs outwards. Take care to keep your body always facing forward. Don't turn your body to one side with the rotation of your legs. Swing left and right, alternate legs. The purpose is to move the hip joint.

Action three

Separate your feet and shoulder-width apart, with your toes naturally facing forward, straighten your legs, press your body down, wrap your sides from between your legs to the back, and hold the ankle on the same side. The purpose is to stretch the back muscles of the thighs and the buttocks.

Action four

Bend one leg forward at 90 degrees. The knee should not exceed the toe. The back leg should be straightened, and the toes should point to the ground. Put both hands straight on both sides of the forefoot to maximize the stretch of the body, alternating between the sides. The purpose is to stretch the back of the calf.

Action five

Straighten your hands forward and raise them to the same level as your shoulders. While keeping your body stable, straighten one leg up and raise your legs alternately. The purpose is to stretch the back and front muscles of the thigh.

Three Attentions in Running Exercise

After fully warming up, you can perform formal running exercises, but running is also skillful. If you run unruly, it may be counterproductive. Pay attention to the following points during running.

1. Concentrate

When running, you can wear headphones to listen to some of your favorite music. Don't look around, pay attention to the road conditions at all times, and avoid collisions with obstacles that may cause falls and injuries.

2. Don't exercise too much

The movement should be gradual and vary from person to person. According to your physical condition, exercise properly and don't overdo it.

3. Try to cross-training

In the same period of running exercise, it can also be combined with cycling, badminton, basketball and other sports to fully stretch the muscles of the whole body and reduce the possibility of muscle damage.

Stretch after running

After running, remember not to sit down or lie down to rest immediately. Instead, perform scientific stretching exercises to prevent sports injuries and prevent thick legs.

Front thigh stretch


Precautions for running - warm-up exercise before Running

Bend the stretched leg back, grasp the ankle, pull the leg toward the hip, close to the knee of the stretched leg, pause for 15 seconds, and alternate between the legs.

Back thigh stretch


Precautions for running - warm-up exercise before Running
Use the nearest railing. Put one leg on the railing, keep your knees as level as the railing, and slowly approach your upper body to your legs. Keep your legs as straight as possible. After a pause of 15 seconds, switch your legs alternately.

Stretching the back of the calf


Precautions for running - warm-up exercise before Running

Bend one leg forward at 90 degrees. The knee should not exceed the toes. The back leg should be straightened, and the toes should point to the ground. Put both hands straight on both sides of the forefoot to maximize the stretch of the body, alternating the sides.

If you accidentally cause a muscle strain during running, the emergency treatment is to use cold compresses to reduce pain and edema, and pay attention to rest. If the pain and swelling are not relieved, go to a regular hospital in time.

Also Visit: Why do you need fitness? See what fitness veterans have gained. A healthy body is not a problem


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