When Running, Do This to Run More Easily and Safely

Everyone knows that running not only helps with fitness but also helps overweight people restore their figure, and it has a fat-reducing effect during exercise. Many runners know its importance. However, in actual running, they often tie their shoelaces and start running, forgetting to warm up before running. The same principle applies after running; they quickly cycle away or leave the gym without stretching or relaxing their muscles, leading to muscle soreness or leg cramps, which seriously affects their second-day weight loss plan.

Benefits of Pre-Run Warm-up

1. Raise Body Temperature

When we warm up before running, we activate the movement organs, muscles, joints, and ligament tissues fully. It’s like waking up from a dream. Various metabolic organs and blood flow become active, which prepares the body’s overall temperature increase and slight sweating for better running preparation.

2. Mobilize Cardio-Pulmonary Function

As the body temperature rises, blood circulation becomes more normal, which can adequately supply the heart and lungs, mobilize their normal function, and better adapt to the long-distance running.

3. Activate Nerve Muscles

Pre-run warm-up can effectively activate nerve endings and muscles, keeping them in an activated state. Muscle flexibility and elasticity are improved, better adapting to the external force stimulation, and improving the effectiveness of exercise.

4. Eliminate Various Discomforts

Pre-run warm-up is like a stimulant that puts all movement organs and ligaments in a prepared state, with their activity range and intensity well adapted, helping runners to complete the exercise task, and preventing abnormal situations in the body.

Benefits of Post-Run Stretching

First, after finishing the run, muscles are in a tense state and become stiff. If we don’t stretch them and immediately rest, the muscles will remain in a tense state for a long time, eventually forming thick legs or calves, affecting the figure. Stretching can effectively promote muscle flexibility improvement.

Secondly, after finishing the run, we have strong muscle soreness during high-intensity exercise, because muscles produce a large amount of lactic acid during exercise. This lactic acid accumulates in muscles, causing muscle soreness. Post-run stretching can effectively reduce lactic acid accumulation and let lactic acid be excreted, reducing muscle soreness.

Furthermore, post-run stretching can effectively promote blood flow. Because blood flow decreases rapidly after stopping exercise. Stretching can relieve the excessive speed of blood flow, let blood flow more smoothly, and let veins slowly return blood, so the body won’t feel uncomfortable.

Finally, post-run stretching can make muscles more firm, which has a good effect on muscle shaping. However, when stretching, it’s important to be gentle and pay attention to the diversity of movements.

In summary, pre-run warm-up and post-run stretching play an important role in running. Friends shouldn’t forget these two links. Below, we share 2 different forms of stretching and hand exercises for warming up.

First form of stretching: Hand stretching of thigh muscles (each side of the leg does 3 sets, each set lasts for 20 seconds)

Stretch 1 – Quadriceps Stretch

Stretch 2 – Hamstring Stretch

Stretch 3 – Calf Stretch

Stretch 4 – Arch Buttock Rotation Stretch

Second form of stretching: Foam roller stretching of thigh muscles (30 seconds of massage each side of the leg)

▪ Hamstring Practice

▪ Quadriceps Practice

Hand Warming-up Collection Practice

Action 1: Single-Leg Straight-Leg Stand (each side of the leg does 2 sets, each set does 10-15 reps)

Action 2: Ankle Circling (each side of the foot does 2 sets, each set lasts for 15-20 reps)

Action 3: Ankle Stretch (each side of the foot does 2 sets, each set lasts for 15-20 reps)

Action 4: Buttock Stretch (do 2 sets, each set does 15-20 reps)

Of course, warm-up also needs to take a few minutes of brisk walking, with a distance of 200 meters, and then conduct the above warm-up activities.

We hope that these stretches and warm-up actions can help friends, and in the future running, run smoothly, safely and effectively.

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