Before your first kilometer of running, what matters most is not just getting out on foot, but preparing your muscles and joints. In EP.4, you will find... Coach Simon I will teach you how to make it. Active Warm-up or an active warm-up, a method used by world-class athletes to prevent injuries and enhance your running performance.00:02]

Why must you have an active warm-up? Movement-based warm-up stimulates blood circulation and raises muscle temperature (Heat up) [00:47Prepares your body for intense activity, unlike static stretching that may cause muscles to relax too much and compromise running performance.

Coach Simon's recommended stance in the video: Coach Simon demonstrated various movements that emphasize continuity and mimic the actual running motion, such as:

  1. Arm and Leg Movement: To prepare the shoulder and hip joints [00:30]

  2. Leg Muscle Activation: The pose that stretches the leg muscles and buttocks while facilitating movement.01:40]

  3. Acceleration (Heat up): Gradually increasing movement speed to prepare the heart [02:41]

Simple warm-up even when wearing running sandals: The special of this warm-up set is that you can do it anywhere, whether wearing regular running shoes or running sandals VING With a snug fit that contours to your foot, you can confidently perform an active warm-up without fear of shoes slipping or sliding.03:00]

Summary: Do not neglect warm-up before running! Just follow the techniques of Coach Simon in Episode 4, and you will feel that running is more comfortable while reducing the risk of injury. Shoes or other injuries with visible results [04:00]