Other Equipment: For night runs, use reflective strips or LED lights to ensure visibility; women should wear a high-strength sports bra.
III. Thorough Warm-Up
The following warm-up exercises are provided for reference:
Dynamic Stretch Lunge Twist (10 reps per side): Dynamically stretches the hip joints and thoracic spine.
Back Kick (30 seconds): Stretches the quadriceps.
High Leg Raises (30 seconds x 2 sets): Activates the hip flexors.
Ankle Circles (15 seconds each clockwise and counterclockwise): Prevents and improves lower limb swelling and increases lower limb muscle strength.
Knee half squats (20 reps): Promotes synovial fluid secretion.
Small steps + acceleration sprints (50 meters x 3 sets): Simulates running movements.
Warm-up duration: Approximately 10 minutes in summer, ideally to produce a slight sweat and slightly increased breathing, to avoid overexertion; 15-20 minutes in winter. The warm-up exercises and duration should be tailored to the runner’s basic athletic ability.
What should you pay attention to while running?
“Running training actively transforms the body, and long-term training is required to see results,” said Huang Lisheng, Associate Professor of Physical Education at Xiamen University, who was once named China’s Marathon Person of the Year. He outlined important points to keep in mind while running.
