Running is the most extensive and popular fitness, site requirements limit is low, whether you are in the gym or outdoor jogging, earplugs a few laps, can be said to have comfortable, but also can play the role of physical exercise, the release of pressure.
Indeed, the long-term running is great, but in recent years, a lot of people are running the myth badly, with fake ads like, like a. We need to recognize that "running" is not really the God of medicine, in order to make a correct runner, there are a lot of attention as well as the Raiders that we should get to b..
# 1. basic equipment
Let's start with the basic dress code. Running is actually pretty demanding, with loose clothes and a pair of athletic shoes or running shoes. Of course not, I said. You also know that you can't run in jeans, shoes and other things. In the summer, it is best not to run if you can hot shirtless, wearing a vest or breathable T-shirt, can also play a role in cooling, will not cause discomfort to others.
If it is an outdoor night run, it is best to wear reflective clothing, or you can wear fluorescent equipment to avoid danger, try not to go to the remote place.
In the winter run, it is best to add a warm jacket or Sweater Hoodie and so on, to keep warm, avoid cold caused by cold sweat.
There is one point of the leaves of personal experience, if you are often used to pull a shape of sneaker, it is best not to frequent in running, after all, the road will inevitably occur the risk of There's no telling, wear, love is their own, but also more easily dirty white shoes.
Note 2. # running posture
Running posture is the basis of all running skills. Many people feel tired when running. In fact, most of them are based on the wrong posture.
The correct running posture is that the upper part of the body is straight and the lower part relaxes. Lean forward slightly, head up, keep head straight with back and abdomen, relax arms, swing backward, weight of body forward, press in the belly, then lift thighs, stretch legs, and finally feet.
A lot of people say that the more you run, the more rough you are, the stretching and foot landing posture is not the cause. "Stretching," we said, first, how to hit your feet when you run.
Running should be landing, landing feet first, should be in the palm outside first with accurate, and landing is best not to advance in the body, the best to push the efforts to minimize, reduce stress on the knees and legs are pulling effect.
After 3. # running warm-up and stretching exercise
No matter what exercise, it's necessary to warm up before the start, allowing the body to play a warming role, preventing injuries during exercise and reducing the risk of cramping.
Before you run, at least 4 to 5 minutes of warm-up exercise, jogging can jump, can stretch, head, hands, shoulders and other activities of the joints, let the body and straighten out the muscles. Especially in winter, warm-up exercises should be done more fully.
After running, not immediately stop, sit or rest, the best walking a few minutes, let the body to adjust the process. And then the stretching action is not less, many people more errands, the more coarse, that is, do not stretch after running, muscle accumulation in the lower leg. After running, at least let the legs, toes and Waist Stretch fully, about 15-20 seconds at a time, 2 to 3 times.
Note 4. # running time, measure and make running plan
General jogging is aerobic exercise, so it is not recommended to run in the morning. Because the morning carbon dioxide concentration in the air is relatively high, the relative concentration of oxygen is relatively low, at this time running will be very uncomfortable, causing heart and lung burden. The best running time is around 9 p. m. in the evening.
Make your own running plan, not too detailed or professional. You'd better run every other day. Depending on your specific circumstances, increase your 5%-10% run every other week or month. Do not run a dozen kilometers at a time, and not running a long time, this practice is very hurt the knee.
After running 5. # eat something.
It is best not to hungry running, 30 minutes before running can add appropriate carbohydrate and protein, such as Steamed Rice, cereals and other food, and bananas, grapes and other fruits, bread is also a good choice. After running, mainly sweets, you can eat some chocolate, dessert.
At the same time, pay attention to water intake before and after running and running. Drink some warm water or sports drinks. Cold drink is not recommended because it reduces sweating rate and makes you run very uncomfortable. Instead, drinking hot water during the summer can help you avoid heat stroke in normal conditions. And after running, do not take a bath immediately or enter the air-conditioned room, it is easy to catch cold.
# 6. other notes
Why do you get fatter and fatter? If you want to lose weight by running friends need to pay attention, after high intensity exercise for a long time, the body fat may slow down the accumulation of fat, to cope with the number of sports, will easily lead to obesity. There are people who eat a lot of high calorie foods after running, and the calories they eat do not compensate for the body's consumption. So remember, running or other exercise is best done step by step, but also pay attention to the balance of diet.
Don't just run. At the beginning, running has been deified too much. If it's only heavy running, it will cause the body to produce a lot of free radicals, and it will speed up the aging of the body, so we should also train with other strength. You can also eat something rich in vitamin C (apples, oranges, oranges, grapes) and vitamin E (bananas, nuts, broccoli) to reduce the production of free radicals.
Say so much, still don't hurry to run? Finally, the old driver needs to be added. Welcome to leave a message!
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