Give out tracksuit posture before running & stretch after running 🏃🏻‍♂️✨ end knee pain problem cramp eat!

Hello, Lemon8 people. The line runs, everyone! 🏃‍♂️✨

Have you ever been? I intend to run a pretty distance, but after a while there is calf tension, knee pain, or cramps. The main reason is that we neglect the most important things: "warm-up before running" and "stretching after running."

Whether it's just jogging, a park around the house, or a half-marathon practice schedule, you can't skip these two steps! Today I have set up a simple memory. Save this post and follow it. 📌👇

🔥 Part 1: Before Running (Warm-up)

Focus on "Dynamic Stretching" to wake up muscles and increase heart rate. It only takes 5-10 minutes.

Leg Swings (leg swing): Find a balance handle, swing the legs to front-back and left-right, alternate 15 times each, opening the hip joints to wider leg steps.

High Knees (Knee High Lift Run): Stationary Run, Pull your knees up to waist height, Make a quick left-right switch for about 30 seconds, Wake your forelimbs.

Walking Lunges (Walking Knees): Step your feet forward and shrink your knees (Be careful not to put your knees on your toes), keep switching sides for 10-15 steps. This is the best move to stimulate your buttocks and thighs!

⌚️ tracksuit is done, the body will start to warm up, sweat. Now it is. Press the clock and run!

❄️ Part 2: Running Back (Cool-down)

At the end of the run, don't rush down Strava or fall down immediately! Walk slowly for a while and stretch "hold" to loosen lactic acid, reduce pain, hold for 15-30 seconds each.

Calf Stretch: Stand facing the wall, step one foot to the back, step on your heels to the ground and lean forward, you will feel extremely tight in your calves, and the runners are indispensable!

Quad Stretch: Stand with one leg, fold the other knee to the back and pull the ankle handle towards the bottom (find a balance handle). This position relieves the face of the hard-fought leg all the way.

Hamstring Stretch (Thigh Back Stretch): Sit down to the ground, stretch one leg straight, the other folds towards the body, and slowly reach to touch the forefoot as straight as possible. This position is great.

💡 Trick left:

The stretch, in addition to reducing injuries, also makes us recover faster. Ready for the next day's practice schedule.

Anyone with a tracksuit or a cool item for a running line. Comments can come to label the drug. 👇💬

# Lemon 8 invites # This life # Running technique # Lemon 8 Howtoo # Running exercise