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. Because running is not limited by time, place and crowd, running is the most popular way of sports. Running can not only strengthen the body, but also lose weight, lose fat and keep fit. Running for a long time is good for people's health, but there are many precautions when running. Only by doing these things well can we make running more effective. Now follow this website to learn about it!
So how should people run correctly and healthily in life, and what should we pay attention to when running?
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.
Trot
Reduce the strength of muscles in each running step and reduce consumption. Don't look down at the front. It won't hurt your eyes. When running, relax your hands naturally. Landing on both feet should be light and fast. Too heavy "lower foot" will increase the burden on bones; The knee should bend slightly when the foot falls to the ground. In general, you can breathe in and breathe out in two steps, and try to keep this rhythm all the time. In terms of breathing mode, it is better to breathe through nose, mouth and nose.
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:
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.
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.
Although running is simple and fun, you can't ignore these tips:
1. Prepare appropriate "equipment".
Choose different shoes according to different running methods. You might as well buy a pair of comfortable running shoes. It's not so tired to run. Don't choose pants when it's hot, and try not to wear shorts in winter to keep your body temperature appropriate and perspiration unobstructed.
2. Replenish water.
It's best to drink a glass of boiled water before going out for exercise. Drinking water can not only replenish water and relieve dry mouth and irritable tongue overnight, but also reduce blood concentration and promote blood circulation and material metabolism.
3. Warm up.
You should warm up fully before the start of long-distance running. The warm-up lasts about 10 minutes. Warm up can make all organs of the body adapt to the upcoming exercise, and the blood vessels of leg muscles dilate to bring sufficient oxygen.
4. Remember to organize the exercise.
After running, it is not suitable to sit down and rest immediately. You should do some finishing exercises to gradually restore calm of heart rate and breathing, such as walking slowly, bouncing legs, squatting, turning waist, expanding chest, etc. Rest after the body temperature and heart rate basically return to normal.
5. Don't rush to cool down.
After exercise, you will sweat a lot and feel thirsty. It is not suitable to enter the air-conditioned room to cool down immediately, and you can't drink a lot of water immediately, especially cold drinks, to avoid gastrointestinal irritation, and don't take a bath when you are sweating, so as to avoid syncope caused by cerebral ischemia in a short time.