Content

• Steps
• Tips

Have you ever tried to go for a run without pre-warming up? If so, sooner or later you will get very tired and feel muscle pain. Here are a few steps on how to warm up before your run. You can do the same exercises to cool off after running.

Steps

1. 1 Stretch your leg muscles before running. Many people forget that leg cramps are most common.
2. 2 Don't run too fast at first; start by jogging or walking.
3. 3 Swing your legs upward to awaken your muscles. Try not to run late at night, as this will put your heart rate on a rampage and you will get tired faster.
4. 4 Squat before jogging, which will allow your body to wake up and it will be easier for you to pick up your running pace.
5. 5 If you have a springboard or jump rope, then use them, as jumping will prepare the muscles of the abdomen and legs - the main muscle groups necessary for a fast run for the fight.
6. 6 While running, try not to pay too much attention to your running, try thinking about something else or listening to music on your player.

Tips

• Eat healthy fruits: apples, oranges, bananas, grapes.
• Go out for a run peppy. Wash your face with cool water or take a hot shower to invigorate your muscles.
• Stay in each stretch for at least 15 seconds, which not only warms up the muscles better, but also allows you to achieve better flexibility.