Operational considerations 1. Basic equipment
Let's talk about the most basic dress "equipment". In fact, running requires very little equipment, just loose clothes and a pair of suitable sports shoes or running shoes. Of course, I don't need to tell you that you can't wear jeans, shoes and other clothes to run. It's best not to run shirtless in summer. If it is too hot, you can wear a vest or a breathable T-shirt, or you can cool down without causing discomfort to others.
If you have fun running outdoors, you'd better wear reflective clothes or fluorescent equipment to avoid danger and try not to run to remote places.
If you run in winter, you'd better add a warm coat or sweater hoodie to keep warm to avoid catching a cold due to sweating.
Another point is the personal experience of the leaves. If it is often used for styling, it is best not to wear running often. After all, the road conditions are unpredictable and the risk of wear and tear is inevitable. I feel sorry for myself, and my little white shoes are dirtier.
2. Pay attention to running posture
Running posture is the foundation of all running skills. Many people think that running is very tiring, but in fact, most of them are based on the wrong posture.
The correct running posture is that the upper body is straight and the lower body is relaxed. Lean forward slightly, raise your head, keep your head in a straight line with your back and abdomen, relax your arms and swing back. The weight of the body leans forward and presses on the abdomen, then lifts the thigh, stretches the calf, and finally the feet.
Many people say that the more errands, the thicker the legs, the stretching after running, and the wrong landing posture of the feet are also one of the reasons. Let's talk about stretching. Let's talk about how to land when running.
When running to the ground, the midsole should land first, specifically, the outside of the middle palm should land first, and the landing point should not be in front of the body. It is best to minimize the strength of the landing action, reduce the pressure on the knees, and also have the effect of stretching long legs.
3. Warm-up and stretching before and after running
No matter what kind of exercise, you need to warm up before you start, so as to warm up your body, prevent injuries during exercise and reduce the risk of cramps.
Before you start running, you should warm up for at least 4 to 5 minutes. You can jog and jump, or stretch, move your head, hands, feet, shoulders and other joints, stretch your body and straighten your muscles. Especially in winter, you should do enough warm-up exercises.
You can't stop immediately after running, or sit on the ground to rest. It's best to walk slowly for a few minutes, so that the body has a process of adaptation and adjustment. The subsequent stretching action is also essential. Many people are getting thicker and thicker in running errands, that is, they don't stretch after running, and their muscles accumulate in their calves. At least let the legs, toes and waist be fully stretched after running, once 15-20 seconds, and do it for 2 to 3 times.
4. Pay attention to the running time, measure and make the running plan.
Jogging generally belongs to aerobic exercise, and morning running is not recommended. Because the concentration of carbon dioxide in the air is relatively high and the concentration of oxygen is relatively low in the morning, running at this time will be very uncomfortable and will bring a burden to the heart and lungs. The best running time is from late afternoon to around 9 pm.
Make a running plan for yourself, not too detailed and not too professional. It is best to run every other day. According to your specific situation, increase the running volume by 5%- 10% every other week or month. Never run more than ten kilometers at a time without running for a long time. This will hurt your knee.
5. Eat something before and after running
It's best not to run hungry. 30 minutes before running, you can properly supplement carbohydrates and protein, such as rice, cereal and other staple foods, as well as bananas, grapes and other fruits. Bread is also a good choice. Give priority to sweets after running, and you can eat some chocolate and snacks appropriately.
At the same time, pay attention to the water intake before and after running and during running, and drink some normal temperature water or sports drinks. Drinking cold drinks is not recommended, because it will reduce the sweating rate and make you uncomfortable when running. On the contrary, drinking some hot water in summer will help to avoid heatstroke under normal circumstances. Don't take a shower or walk into an air-conditioned room immediately after running, it's easy to catch a cold.
6. Other preventive measures
Why are you getting fatter? If you are a friend who wants to lose weight by running, you need to pay attention. After a long period of strenuous exercise, the body's fat loss rate will slow down, and accumulating fat to cope with a lot of exercise will easily lead to obesity. Others eat a lot of high-calorie food after running, and the calories they consume can't offset the body's consumption. So remember, it's best to run or do other fitness exercises step by step, and pay attention to a balanced diet.
Don't just run. As I said at the beginning, running is too deified. If it is only high-intensity running, it will lead to a large number of free radicals in the body and accelerate the aging of the body, so it is necessary to cooperate with other strength training. You can also eat more foods rich in vitamin C (apples, oranges, oranges, grapes ...) and vitamin E (bananas, nuts, cauliflower ...) to reduce the production of free radicals.