Walk easily: Before you start running, walk for 5- 10 minutes to gradually improve your heart rate and blood circulation, so as to prepare yourself for the body.
Dynamic stretching: doing some dynamic stretching, such as lifting legs, striding forward, swinging arms, etc., can move joints and muscles and increase flexibility.
Heel and hip stretching: stand, stretch one heel to the hip for 20-30 seconds, and then change the other foot. This helps to stretch the muscles of the calf and the back of the thigh.
Swing leg: when standing, swing one leg forward and then one leg backward, each time 10- 15 times. This helps to activate the hip and thigh muscles.
Shoulder rotation: Stand or sit down, relax your shoulders, and slowly rotate your shoulders back and forth, up and down, and rotate 10- 15 times in each direction. This helps to relax shoulder muscles and joints.
Remember, warm-up should be a gentle but not excessive activity to avoid tension or fatigue. According to your physical condition and comfort, you can choose a warm-up action that suits you.