In the running circle, there is a very common phenomenon, that is, some people think that jogging can replace the warm-up, or even skip the warm-up and jog directly.
Some even boasted: "I've already jogged 2 kilometers and don't need to warm up alone anymore." "Jogging is indeed part of the warm-up, but it can't be said that jogging is all the warm-up.
If other warm-up sessions are missing, the effect will be greatly reduced. It's reminiscent of the physical education class in school, where the teacher always asked us to jog around the playground twice to warm up, and slowly people mistakenly thought that jogging was the same as warming up, which was neither entirely true nor entirely wrong.
Let's talk about warm-ups, the biggest thing about warming up is that we perform better when exercising and can also prevent training injuries.
In addition, warming up allows us to run longer and more comfortably, and our calves are ready at their best, so we can run better.
If you start running without warming up, you are likely to get injured or become very tired.
In addition, warm-up can also promote the metabolic activity of muscles, ligaments and joints, reduce viscosity, increase elasticity, and improve the reflex speed and contraction rate of muscles, so that muscles can maintain vitality during exercise.
To warm up before running, start by moving your joints, then your ankles, knees, hips, waist, shoulders, wrists and neck, and then warm up your body with a brisk walk or trot and feel a slight sweat.
Modern sports science believes that a warm-up should consist of three components: jogging, muscle dynamic stretching, and a specific warm-up.
The jogging warm-up is actually just a slight warm-up, the key muscles and joints are not very active, the so-called muscle dynamic stretching and muscle activation are completely missing, and the efficiency is not high.
Jogging is only a small part of the warm-up, not the whole story, don't ignore the other two. Moreover, warm-up jogging can also make your heart beat faster, breathing heavier, and your body temperature rise, and experts say that your heart rate should be maintained at 40-60% of your maximum heart rate during warm-up jogging.
And you know what?Don't do static stretching before running!
That said, don't start pulling your legs and arms when you're ready to run. You should start with a jog lap and then stop for some dynamic stretching and a dedicated warm-up. Because warm-up is to lubricate the joints of the body and increase the temperature of the muscles, stretching is to relax the muscles and relieve muscle tension.
So, remember, don't do static stretching before running!Dynamic stretching is king, as it increases muscle temperature and range of motion, and reduces the likelihood of injury. So, friends, keep this in mind before you run!
Then you can spend 8-10 minutes to allow your body joints and muscles to be fully stretched, while also activating your heart and lungs to a certain extent, raising body temperature and heart rate.
If you still have a dedicated running workout, you might want to incorporate some bouncing to get your body into that soft and bouncy state.
Now, are you ready for the running challenge?Go and give it a try!