The meaning of life lies in exercise. Running is one of the most healthy and popular sports in the current rise of weight loss and fitness. When it comes to running, many people think that running must take big strides and be out of breath before running for three or five minutes. In fact, from the quality and quantity of running, the fitness effect of this way of running is very low. What kind of "running" can be called "healthy running"? This is to run in different ways and methods according to different physique, different groups and different periods. So how should people run correctly and healthily in life, and what should we pay attention to when running? Now follow this website to learn about it!
Warm up before running
Before running, do a good warm-up exercise to make the body function adapt to the fast exercise state that you are about to enter. It is essential to warm up, stretch, bend, etc. This can not only prevent muscle strain, but also prevent muscle soreness after running.
Be standard when running
If the movement of running is not standard, it will affect the effect of running exercise. What kind of running is the standard? There are three main aspects: first, the height of running should be high. Second, the body remains stable, the upper part of the body is slightly forward, and the two hands are half clenched into a half fist shape. Third, the body is relaxing during running. Only by achieving the standard of running movement and posture coordination can we make running healthier.
The running distance should be relatively stable
Some people run for a short time and a long time, so the running effect is not good. The distance of running should be relatively fixed. For example, if you run 2km every day, the distance should be relatively fixed, and the increase rate every day should not exceed 10%. In this way, adhering to regular running can make the body function in a more coordinated state, which is more conducive to health.
Change your speed when running
Some people's running speed is almost fixed without change, so the effect of exercise is not ideal. Healthy running needs to change the running speed during running. You can jog for a few minutes, accelerate for a while, then slow down, and then accelerate running. In this way, you can change the speed to run, and the exercise effect is better.
Healthy and correct running can make running achieve its due effect. At the same time, pay attention to the following situations when running:
Run slowly
We all know that different running speeds have different stimulation on cardiovascular and cerebrovascular vessels, and the stimulation of slow running on the heart is relatively mild. Generally speaking, everyone's basic pulse number is different. For example, some middle-aged and elderly people have bradycardia, and the morning pulse is only five or 60 times per minute, while some middle-aged and young people have seven or 80 times per minute. Therefore, it is more appropriate to control the initial healthy running intensity according to the number of pulses per minute multiplied by 1.4 to 1.8.
The stride should be small
In running, the purpose of small stride is to actively reduce the strength of muscles in each step, and the purpose is to prolong the running time as much as possible. Many people exert too much force on their feet and wrists during running, and local fatigue occurs before they run far, which often makes people give up running. Small strides but balanced movements.
It's a long run
The most important thing about the long run is that the human body can "actively" consume all the blood sugar in the current blood, and also consume the excess heat accumulated in the human body. This "active" consumption is the best way to reduce blood lipids, blood sugar and relieve blood pressure. In terms of weight loss, what is more critical is that its harm to health is almost "zero".
Never run on an empty stomach
Running, especially long-distance running, will consume a lot of energy. Long-distance running on an empty stomach may lead to hypoglycemia. It's best to eat something before running.
Wear proper shoes for running
Running shoes are very important. You don't have to wear expensive running shoes, but the shoes must fit your feet, otherwise it's easy to strain your feet and affect running.
Don't stop exercising immediately after running
After running, don't stop and sit still, but take a small amount of exercise or walk slowly to slow down the body from high-intensity exercise.
Based on the above introduction, running is a very suitable way for most people. A healthy way of running will make running more effective. During running, attention should be paid to the length of running distance and warm-up before running. At the same time, for runners, it is also very important to choose the most suitable running shoes. The wrong shoes can easily hurt their feet.