Why do we need to do a good job of "warm-up before running" and "stretching after running" every time we jog

Warm up before running and stretching after running are two essential steps in scientific running. They have different purposes and each plays its own role in ensuring exercise safety. Prevent injuries, improve athletic performance, and promote physical recovery.

Warm up before running: to warm up for exercise, prevent injuries, and promote movement.

Boosting body temperature and muscle condition: In a state of rest, muscle temperature is low and muscle viscosity is high. Sudden intense exercise can lead to muscle strain. Warming up (such as jogging or dynamic stretching) can increase body temperature, restore muscle elasticity, improve muscle contraction, and reduce the risk of muscle strain. Activate cardiovascular function and nervous system: Warm up to gradually increase heart rate, increase blood and oxygen supply to the heart and lungs, help the body overcome "extremes", and avoid chest tightness and shortness of breath caused by heart and lung inertia during starting; Simultaneously activating the nervous system, improving muscle coordination and reaction speed, making the starting force smoother.

Lubrication of joints and prevention of injuries: Move the knee, ankle, and hip joints to promote synovial fluid secretion, cushion joint impact, and reduce the risk of joint wear and sprains. Mobilize muscles and optimize performance: Pre activate key muscle groups such as legs and core to improve muscle contraction efficiency, increase stride and running efficiency, and delay early fatigue. Adaptive exercise mode: Simulate running movements through dynamic warm-up (such as high leg lifts, open and close jumps), allowing the body to quickly adapt to the exercise state and improve exercise performance.

Warm up before running is the "start button" and "bumper" of exercise

Stretching after running: cools down the body, relieves fatigue, and promotes recovery.

Relieve muscle soreness and accelerate recovery: During running, muscles contract repeatedly, causing lactate accumulation and putting muscles in a tense and stiff state. Static stretching can promote local blood circulation, accelerate lactate metabolism, effectively alleviate muscle soreness, reduce subsequent muscle soreness, and help the body recover quickly.

Restoring muscle length and flexibility: Stretching can reverse muscle shortening, restore muscle resting length, maintain muscle flexibility and elasticity, avoid muscle stiffness and clumping due to long-term tension, and prevent muscle strain.

Improving body posture and preventing injuries: Stretching can improve muscle lines and avoid body deformation caused by muscle tension (such as "carrot legs"); Meanwhile, maintaining good muscle flexibility helps to maintain the normal range of motion of joints, reducing the risk of joint pain and chronic injuries (such as "running knees") caused by muscle stiffness.

Relax body and mind: Help the body smoothly transition from high-intensity exercise to a resting state, relieve nervous system tension, accelerate physical function recovery, reduce post exercise fatigue, and reserve physical energy for the next run.

Stretching after running is the "restorative" and "relaxor" after exercise.

Note: Warm up before running should focus on "dynamic" exercises (such as high leg lifts, open and close jumps, joint loops), avoiding prolonged static stretching before running (which can suppress muscle explosiveness). Stretching after running should be mainly done in a "static" manner, avoiding bouncing stretching (which can easily cause muscle strain).

Dear runners: In order to achieve better exercise results and avoid reducing the risk of injury during exercise, it is essential to warm up before running and stretch after running every time you jog. Do not be lazy.