Can jogging 2 km take the place of warming up before running?

In running friends, there is a very common phenomenon, that is, warm-up is very casual, even not warm-up, directly to jog instead of warm-up. Some runners even preached: “I’ve already jogged for 2km, so I don’t need to warm up alone.”. < / P > < p > this makes people instantly think of the physical education class when they go to school. The teacher first asks everyone to gather and then says, “first jog around the playground for two rounds to warm up”. Then he starts to sit and watch the fun. As time goes by, it leaves a wrong impression on many people: jogging = warming up. In fact, this sentence is not all right or wrong. < / P > < p > first of all, let’s clarify the definition and purpose of warm-up. The most important role of warm-up is to improve sports performance and prevent training injuries. At the same time, warm-up can make us run more comfortable and run longer, so as to put our legs into running in the best state, so as to improve the quality of running. If you run without warming up, you will be more likely to get hurt and tired. < / P > < p > in addition, warm-up can also enhance the metabolic activities of muscles, ligaments and joints, reduce the viscosity, improve the elasticity, and accelerate the reflex speed and contraction speed of muscles, so as to keep the muscles active in the next movement. The warm-up before running should start from the active joints, from the ankle, knee, hip, waist, shoulder, wrist, neck in order, and then warm up in the way of fast walk or small running, and feel the body slightly sweating. However, jogging warm-up can only make the body slightly warm, but the most important muscles and joints are not fully active, which lack two important links of muscle dynamic traction and muscle activation, which are very emphasized in warm-up. Therefore, it is not a standard and effective warm-up method, and the warm-up efficiency is not high. < / P > < p > in addition, jogging during warm-up: mobilize the heart and lungs, make the heart beat faster, strengthen breathing, and raise body temperature through general exercise. Most experts suggest that the heart rate of warm-up jogging should be 40-60% of the maximum heart rate. In other words, you can jog for a lap before stopping for dynamic muscle stretching and a special warm-up. < / P > < p > at present, there are many friends who can’t distinguish the functions and actions of warm-up and stretching, so they stretch before running, which is very inappropriate. < / P > < p > warm up is before exercise, stretching is after exercise. Warming up is to lubricate the joints of the body and increase the muscle temperature. Stretching is relaxing muscles and relieving muscle tension. < p > < p > static stretching is mainly used for muscle relaxation after running. Doing static stretching before running may lead to muscle relaxation and affect the following exercise performance. Therefore, static stretching is not recommended before running. Dynamic stretching can increase muscle temperature and joint range of motion better, and reduce the occurrence of injury. < / P > < p > after the above actions, the runner can spend 8-10 minutes to fully open the joints and muscles of the body. At the same time, it can stimulate the heart and lung to a certain extent, and increase the body temperature and heart rate. In the special warm-up stage, we can do spring training to make the body feel soft and elastic when running training. < / P > < p > please remember, “running without warming up before running and stretching after running is playing rogue”! So stretching after running is also very important. If you don’t stretch after running, your muscles will become stiff, and you will feel more sore and tired when you stop. Effective stretching or increase flexibility, improve hand and foot coordination, beautify muscle lines. Small habits of pregnancy not only affect the health of pregnant mother, but also delay the development of the fetus, don’t ignore