What preparatory activities should I do before running a kilometer?

Do some warm-up activities before running, so that the functions of various systems of the body can quickly enter an exciting state. Generally, you can do the following warm-up activities (or you can run slowly at the beginning of 200 meters, and then gradually accelerate. ):

(1) Stand with your hands akimbo and move your ankles alternately;

(2) Squat down and move your knees with your hands;

(3) Lift the legs alternately to move the hip joint;

(4) Turn the waist with your hands akimbo and move the waist;

(5) One-handed support, kicking back and forth in turn to move the hips and knees;

(6) lunge and lunge leg press; Left and right leg compression, involving leg ligaments;

(7) The upper body bends back and forth, and the upper limbs move slightly.

Extended data:

Precautions after running:

1, don't stop to have a rest after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed.

2. Be sure to stretch the leg ligaments after running (the purpose is to prevent the calf muscles from caking, stretch the muscle lines, and make the muscle lines slim). There are many ways to stretch leg ligaments. You can straighten your legs, bend over, reach your toes with your hands, press your feet on the steps, lean forward, or lunge leg press.

3. Keep warm during and after running, and don't sweat off a lot of clothes, which will lead to a cold.

4. Replenish water in time. Take a rest for 5- 10 minutes before drinking light salt water or warm water, but avoid drinking cold water or frozen drinks.

People's Network-Several things you must know when running. Healthy running should follow four principles.