Don’t forget to warm up before running. Three stretching exercises can help you run perfectly.

In order to avoid injuries during exercise, experts recommend that athletes must warm up before exercise. However, many people do not do any warm-up exercises before running. In their view, running is a combination of warm-up and exercise. In fact, although running seems simple, it is very easy to get injured if you do not warm up properly. Here, I recommend a few simple stretching exercises for everyone.

Calf stretch

Standing posture: Stand with your feet hip-width apart, back straight, stomach contracted, and knees slightly bent;

Movement: Keep your head and right heel in a straight line, lean forward, but keep your right heel on the floor, and place your hands on your left thigh;

Time: 20-30 seconds per set on one side. Repeat two sets and then switch to the other side. The front leg should be aligned with the ankle. Do not hold your breath, breathe normally.

Stretching tips: Keep your back straight and your abdomen tight. The knee joint of the front leg should be level with the ankle joint and breathe normally.

Hamstring stretch

Tip: If you have a lower back injury, avoid doing this stretch;

Stance: Stand straight with your right foot slightly lower than your hip;

Action: Slowly bend your thighs, shift your body weight backwards, straighten your front leg, and bend your knees very slightly. Place your hands on your right thigh and slowly push your hips back until you feel a slight tension in your thighs, keeping your neck and spine in a straight line;

Time: 20-30 seconds per set on one side, repeat two sets and then switch to the other side;

Stretching tips: Do not put your hands on your front leg, make sure your feet are in the correct position and you can maintain the balance of your whole body.

Quadriceps stretch

Standing posture: Stand with your feet parallel, bend your right knee slightly, then use your left hand to pull your left foot toward your hips;

Action: Bend your supporting leg slightly, keep your knees together, tilt your pelvis forward, and keep your back straight;

Time: 20-30 seconds per set on one side, repeat two sets and then switch to the other side;

Stretching tips: Always keep the supporting leg slightly bent. You can use a wall or other tools to maintain balance. Keep your back straight and your abdomen tight.