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Running is a good exercise that makes the entire body to work at a same time and give the sufficient energy to the body. The main thing to be noted here is many of them are getting injured while running. In order to avoid injury and show a good performance in running, the runner should take a warm up before a run. Here we have provided the steps for warm up before a run and they are to be continued.

• Doing one or two stretches is a good warm up. A stretch should start up by slowly bend down and extend the arms towards the toes and also keep your feet together and knees straight. This stretch can be done for 15 to 30 seconds.
• By doing the little aerobic exercise like jogging slowly, walking briskly and cycling will helps to loosen up your muscles and warm up for your run. This exercise can be maintain for 5 to 10 minutes and don’t rush the warm up exercise.
• After doing the aerobic exercise, you can stretch fully that makes your body to warm and stretching will be done easier.
• Stretching should be done statically that are to slow and gradual for the duration of 10 to 15 minutes. Then also stretch the neck, shoulders, calf muscles, hamstrings and quadriceps for 15 to 30 seconds.
• Now you can begin the run, but it should be start with slow jogging then gradually increase the speed.
The important thing in warm up is cooling down the muscles. This can be done by walking for 5 to 10 minutes and allows the blood to flow throughout the body. Also the runner can perform some additional static stretches that helps to avoid muscle soreness and cramps. Thus by following the above information you can warm up and perform well in your running without any injury.

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