Answer:
The correct answer is c. Light jogging or dynamic stretching. A warm-up before a run is important to prepare your muscles, joints, and cardiovascular system for the exercise. A warm-up can also help prevent injuries and improve your performance. Eating a large meal before a run can cause stomach discomfort and cramps. Static stretching exercises can reduce your muscle power and increase the risk of muscle strains. Sitting and resting for an extended period can make your muscles stiff and cold, which can impair your running efficiency and increase the risk of injury.
According to the web search results, some examples of light jogging or dynamic stretching exercises that you can do before a run are:
- High knees to heel kicks: Alternate between high knees and heel kicks. You can do this either in place or moving. Make sure to keep your core engaged and your posture upright³.
- Squats with hip rotation: Start standing with legs shoulder-width apart. As you stand back up, lift one knee toward your chest and rotate it out to the side. Repeat on the other side. This exercise helps to open up your hips and activate your glutes³.
- Pendulum swings: Stand on one leg and swing the other leg forward and backward, keeping it straight. You can use your arms for balance or swing them opposite to your leg. This exercise helps to stretch your hamstrings and hip flexors³.
- Leg swings: Stand on one leg and swing the other leg across your body and then out to the side, keeping it straight. You can hold onto a wall or a pole for support. This exercise helps to loosen up your hips, groin, and outer thighs¹.
- Squats or jump squats: Start standing with legs shoulder-width apart. Lower into a squat position, keeping your chest up and your knees behind your toes. Then stand back up or jump up explosively, landing softly on your feet. This exercise helps to warm up your quads, hamstrings, glutes, and calves².
- Lateral moves: Start standing with feet together. Step out to the side with one leg and lower into a lunge position, keeping your knee aligned with your ankle. Push off with that leg and bring it back to the center. Repeat on the other side. You can also do curtsey squats, where you cross one leg behind the other as you lower into a squat position. This exercise helps to work your inner and outer thighs, glutes, and hips².
- Core exercises with movement: Choose two or three core exercises that involve movement, such as plank step, windshield wipers, or mountain climbers. These exercises help to engage your core muscles, which provide stability and support for your running².
You can do each exercise for 30 seconds to one minute, depending on how much time you have and how you feel. A good warm-up should make you feel slightly sweaty and ready to run, but not exhausted or out of breath.
I hope this helps you prepare for your run. Have fun and stay safe!