12 must do warm up exercises before running are you doing them right

We often see many running enthusiasts like to show off their running mileage and pace, but many people neglect the very important pre-run warm-up. Not doing warm-up exercises before running can lead to side stitches, insufficient lung capacity, and in severe cases, muscle strains and cramps.

Warm-up exercises refer to low-intensity movements performed before exercise to contract the muscle groups that will be used during the workout. This increases local and overall temperature and blood circulation, and helps the cardiovascular, respiratory, neuromuscular, and skeletal systems gradually adapt to the upcoming intense exercise, reducing the risk of injury.

Therefore, the importance of warm-up exercises is self-evident. Today, the editor will explain how to do warm-up exercises before running~

What are the benefits of pre-run warm-ups?

From a scientific perspective, warm-up exercises can increase the excitability of the central nervous system and muscles, speed up the contraction and relaxation of agonist and antagonist muscles, improve muscle strength and explosiveness, increase muscle reaction speed and response time, and mobilize and enhance cardiac activity and respiratory functions.

The significance of warming up is that it gradually increases your heart rate and breathing, helping you focus. Besides transitioning your mind from a static to a dynamic state, it also gradually shifts blood from your resting stomach, liver, and other organs to the muscles in your arms, core, and legs that you will use during running.

Warming up also improves muscle blood flow, activates muscle fibers, reduces muscle viscosity, increases elasticity, prevents injuries, and enhances the body's metabolic processes.At the same time, it helps your body slowly get used to the movement patterns required for the upcoming exercise.

How to do dynamic warm-ups before running?

Start with a gentle transition from a resting state to an active state before walking or running. Warming up prepares your body to handle the increased workload and the movements required for running. The following short exercises will slightly increase your blood flow and relax your muscles and joints.

1. Head movements

Stretch the neck muscles: for the first two sets of eight counts, lower your head forward, then tilt it back, then to the left, and then to the right. For the next two sets of eight counts, rotate your head from left to right or right to left. 4×8 counts.

Requirements: Start with small movements and gradually increase the range of motion.

2. Chest expansion exercises

Step your left foot to the left, shoulder-width apart. Raise both arms parallel to the ground, bend your arms, and bring your fingers together. For counts 1-2, bend your arms in front of your chest with palms facing down. For counts 3-4, straighten your arms and open them with palms facing up. For counts 5-6, raise your arms above your head with palms facing forward. For counts 6-8, lower your arms with palms facing back. 4×8 counts. Requirements: Keep your arms straight, pay attention to the direction of your palms with each count, coordinate your movements, and use appropriate force.

3. Shoulder movements

Step your left foot to the left, shoulder-width apart. Place your fingers naturally on your shoulders. For the first four sets of eight counts, rotate your shoulders clockwise in two counts per circle. For the next four sets of eight counts, rotate counterclockwise.

4. Waist and abdominal movements

When you hear the command 'Ready,' step your left foot to the left, slightly wider than shoulder-width apart. Keep your legs straight and extend your arms to the sides with palms facing down. Keep your upper body parallel to the ground. On the first count, touch your left toe with your right hand. On the second count, touch your right toe with your left hand, alternating. 4×8 counts. Requirements: Make large movements, keep your legs straight, and fully stretch.

5. Lunge leg presses

When you hear the command 'Ready,' step your left foot forward in a large step, with the entire foot on the ground and your thigh parallel to the ground. Keep your right leg straight with the front foot on the ground. Keep your upper body straight, cross your hands behind your head, spread your elbows back, lift your head, and puff out your chest. Move your body up and down. For 3-4 sets of eight counts, repeat the same movements in the opposite direction. Keep your body stable, lift your head, puff out your chest, and keep your thighs parallel to the ground.

6. Side lunge leg presses

Based on the lunge leg press, bend your body down, touch your left foot with your left hand, and touch your right foot with your right hand. Shift your body weight to your right foot, straighten your left leg, and keep both feet on the ground. Move your body up and down. For 4×8 counts, repeat the same movements in the opposite direction.

7. Knee joint movements

When you hear the command 'Ready,' bring your feet together, bend your knees slightly, and place your fingers naturally on your knees. For the first two sets of eight counts, squat down and stand up. For the next two sets of eight counts, rotate your knees from left to right, right to left, or from inside to outside, and outside to inside. Practice for 4×8 counts.

Requirements: Make large movements.

8. Clapping under the hips

Stand naturally, extend your arms to the sides, lift your left leg and clap under your hips, then support yourself with your left foot and lift your right leg to clap under your hips. Alternate repeatedly. Practice for 4×8 counts.

9. Jumping exercises

Bring your feet together, place your hands on your waist. For the first four counts, jump forward and backward with one foot in front and one foot behind. For the next four counts, jump left and right with both feet. Clap your hands in front, behind, and above your body with each count. Jump lightly and relax.

10. Ankle and wrist movements

Cross your hands and place them naturally in front of your chest. Place your left toe on the ground, and relax your ankle and wrist. Rotate them clockwise and counterclockwise. For the next two sets of eight counts, switch to your right foot and repeat the same movements.

Requirements: Relax your joints and make large movements.

11. Star jumps
When you hear the command 'Ready,' step your left foot to the left, shoulder-width apart, and bend your knees slightly. Open your hands naturally to the sides of your body. When you hear the command '1,' jump up forcefully, extend your arms and legs as much as possible to form a large X shape. Repeat five times.

12. Leg stretches
When you hear the command 'Ready,' step your left foot forward in a large step and place your hands on the ground. When you hear the command '1,' move your right foot forward to the position of your left foot, and at the same time, move your left foot back to the position of your right foot. Extend and stretch your front and back feet as much as possible. Repeat for 8-10 commands.

Summary

Not doing warm-up exercises before running can lead to side stitches, insufficient lung capacity, muscle strains, cramps, and can also affect your body's metabolism, thereby impacting your workout results.

Therefore, the editor suggests that runners should do a thorough warm-up before starting to run. This prepares your body for exercise, prevents potential injuries, and can improve your running performance.