There is no special requirement for time. I heard them say it must be some time.

Set a fixed time every day according to your own situation.

Be sure to buy a pair of professional running shoes (marathon shoes or jogging shoes, if the distance is not long (5 kilometers), jogging shoes are enough)

Be sure to move, twist your waist, lift your legs, etc. before running. That is to move your joints, mainly ankles, knees, hips, waist and shoulders.

Don't neglect the warm-up activities before running, it is worthwhile to run less than 10 minutes. )

You must control your breathing when running. It doesn't matter if you run slowly, but you can't rest halfway.

Pay more attention to the finishing exercise after running, mainly flexibility training.

Pull apart the ligaments (mainly the legs, which are usually very sore) until you feel relaxed and comfortable.

Flexibility after running will help you quickly restore muscle elasticity and better complete tomorrow's running.

Remember to do flexibility training after running, especially when you are tired, so that you can feel relaxed. Don't sit and drink water after running. You can eat and drink for at least 20 minutes after running. )

2. Precautions for morning running

Precautions for morning running 1, morning running is not suitable for heavy exercise.

So jogging can speed up walking, and you can practice breathing and stretching properly after running. The total time is controlled at 25 minutes.

The important thing about running in the morning is that you can persist. You'd better find a partner to exercise with. 2, don't eat before running, you can drink a cup of warm water.

3. Do some warm-up exercises before running, such as leg press and swinging arms. The best time for morning running depends on the season. Generally, the sun is best when it first appears, and it is usually around 7 o'clock in winter.

5, after the morning run, you need to rest 15-30 minutes to eat breakfast. Breakfast should be guaranteed. Generally, you should choose light and nutritious foods, such as soybean milk, eggs, steamed bread and fruits. 6. Morning running can make people feel good all day. You can run four days a week, and it is more appropriate to practice dumbbells for three days.

1. Don't eat breakfast before running in the morning, because food needs to be digested in the stomach. After breakfast, the whole body's blood will be concentrated in the limbs, and the blood in the stomach is almost zero, so only the stomach wall will directly rub the food in the stomach. At that time, there will be symptoms of stomach pain when running in the morning, and gastritis and even gastric ulcer will appear after a long time. To lose weight, you must run for 80 minutes in the morning to achieve the effect of aerobic exercise, otherwise it will only be counterproductive. )

Breakfast is best with a glass of milk and a fruit. 2. Pay attention to drinking water before morning exercise.

When drinking water, it is generally best to drink a cup of cold boiled water of about 250CC, and the water temperature is about 15℃. In this way, you can cool down and quench your thirst in summer, and your mouth and stomach will not be affected by water cooling in winter.

Drink water slowly to avoid abdominal distension. After drinking, you can take part in morning exercises in 10 minutes.

Pay attention to drinking a cup of boiled water (cold water or warm water) after getting up in the morning to dilute the blood viscosity, eliminate the toxins accumulated in the body, and play the role of "internal washing". Then defecate to minimize the reabsorption of intestinal endotoxin by the large intestine.

Proper morning exercise is the source of vitality and the first start of a day's activities, which has a "switching effect". Light morning exercises can make people full of energy and vitality all day, and enhance their sense of humor and artistic appeal, which is not easy to cause endocrine disorders, and can also reduce anxiety and improve sleep quality.

All this is achieved on the basis that light morning exercise can enhance the order of human biological clock. Morning exercise should be moderate, and it will be effective only if you stop sweating.

3. Matters needing attention and the best time for morning running

Pay attention to warm-up activities in the morning run, exercise after waking up and eat a small amount of food, because blood sugar is the lowest at this time. In order to prevent hypoglycemia, a small amount of carbohydrates should be eaten to avoid eating too much, which will lead to gastrointestinal discomfort and nausea and vomiting. During exercise, pay attention to the supplement of water. Whether you are thirsty or not, you should gradually drink a small amount of water. Of course, different sports methods have different precautions. I can only give you a general suggestion, depending on the specific sports.

The best time is a matter of your personal biological clock and of course depends on your living environment. If there is fog or dust, it is not suitable for outdoor sports at any time. As long as you are in a good mood and the environment is good, you can go out for morning exercise at any time.

4. Precautions for morning running

The air is fresh in the morning, and running for a while will make people full of emotions; Morning running can improve the function of all organs in the whole body to a higher level and improve the metabolic rate of the day. Running, eating breakfast and having a rest after work can not only enhance physical strength, but also make the body flexible and quick-thinking, which is helpful to improve work efficiency.

Precautions for morning running:

1, morning running is not suitable for heavy exercise. So jogging can speed up walking, and you can practice breathing and stretching properly after running. The total time is controlled at 25 minutes. The important thing about running in the morning is that you can persist. You'd better find a partner to exercise with.

2, don't eat before running, you can drink a cup of warm water.

3. Do some warm-up exercises before running, such as leg press and swinging arms.

The best time for morning running depends on the season. Generally, the sun is best when it first appears, and it is usually around 7 o'clock in winter.

5, after the morning run, you need to rest 15-30 minutes to eat breakfast. Breakfast should be guaranteed. Generally, you should choose light and nutritious foods, such as soybean milk, eggs, steamed bread and fruits.

6. Morning running can make people feel good all day. You can run four days a week, and it is more appropriate to practice dumbbells for three days.

I hope I can help you.

5. Matters needing attention and the best time for morning running

Pay attention to warm-up activities in the morning run, exercise after waking up and eat a small amount of food, because blood sugar is the lowest at this time. In order to prevent hypoglycemia, a small amount of carbohydrates should be eaten to avoid eating too much, which will lead to gastrointestinal discomfort and nausea and vomiting.

During exercise, pay attention to the supplement of water. Whether you are thirsty or not, you should gradually drink a small amount of water. Of course, different sports methods have different precautions. I can only give you a general suggestion, depending on the specific sports.

The best time is a matter of your personal biological clock and of course depends on your living environment. If there is fog or dust, it is not suitable for outdoor sports at any time. As long as you are in a good mood and the environment is good, you can go out for morning exercise at any time.

6. What are the precautions for running in the morning?

What are the precautions for running in the morning? For example, don't run in the morning on busy streets. Automobile exhaust, morning dust, inhalable particles and so on all determine that this morning running environment is very bad and harmful to health.

You should choose an open place in the park or playground. The fresh air environment can double the effect of morning running, and oxygen atoms are abundant, which can supply the human body with extremely high concentration in the morning, increase the oxygen content in the brain, improve memory, boost the whole body, increase metabolism, increase appetite, enhance the operation of internal organs and improve cardiopulmonary function. Running in the morning, because of jogging and walking.

For the elderly, it can be done alternately. Blindly speeding up running will increase the physical load and lead to Brownian reaction such as chest tightness and dizziness. After exercise, you can add some water to the outdoor air in autumn and winter, and the temperature will drop. People get angry easily, the air humidity is low, and water loss during exercise will lead to water shortage. Therefore, after exercise, you must drink more boiled water and eat more pears, apples, milk, sesame seeds and fresh vegetables. You can also add a small amount of salt to boiling water to maintain the acid-base balance in the body, and drink some sports drinks containing electrolytes to prevent muscle spasms.

If you do long-distance running, you should prepare sugar soup to prevent symptoms caused by hypoglycemia. Don't drink too much, and the water temperature should be controlled at about 15 degrees.

Of course, you can eat a small amount of bananas before running in the morning. Bananas are also sugary substances.

7. What should I pay attention to in the morning run?

Don't hold your breath when you run in the morning.

Holding your breath will put a great load on your heart. Never run in the morning when you have a fever.

When a person has a fever, his immunity decreases and his body consumes energy. In addition, running is also an energy-consuming exercise. The energy consumption of the two causes the imbalance of energy supply in the body, which leads to the aggravation of his illness and other diseases. Do a good job of preparation before running. The temperature is low in winter, so you can't wear too thin when you go out for a morning run, especially in the upper abdomen, so as not to catch cold and cause stomach discomfort.

You'd better drink a glass of boiled water before going out. Drinking water can not only replenish water, relieve dry mouth and impatience all night, but also reduce blood concentration and promote blood circulation and substance metabolism. Some people are used to running as soon as they go out, but it's not good.

It is best to rub your hands and face first, gently rub your ears and put on gloves to prevent frostbite. Then turn the left and right ankles respectively and move the knee joint.

Finally, take a deep breath and adjust your psychological mood. At this point, you can start.

After the correct method begins, your upper body leans forward slightly, your eyes look straight ahead, your arms swing naturally with the rhythm of running, your toes face straight ahead, don't form a figure of eight, your back pedal should be strong, your landing should be gentle, and your movements should be relaxed. There are two kinds of landing movements of long-distance running feet: one is landing on the outside of the forefoot or the outside of the palm.

This method is fast and effective, but it is laborious. Professional athletes who are suitable for improving their performance; The other is the transition from whole foot to forefoot.

This method relaxes the muscles behind the legs, saves effort in running, but is slow, which is suitable for most people and beginners, and is very suitable for normal fitness. Breathing is very important in long-distance running. Long-distance running belongs to aerobic metabolic exercise, which participates in the circulation of main organs of human body, especially respiratory system.

In the process of running, the human body's demand for oxygen is increasing, so we need to pay attention to the breathing rhythm. Under normal circumstances, you can inhale in two or three steps, and pay attention to the rhythm.

In the way of inhalation, it is advisable to use nasal breathing and mixed inhalation of nose and mouth, which can hold the tongue against the upper jaw and prevent the chest from being directly inhaled by a large amount of cold air. In long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be a phenomenon of "inadaptability" during running, which makes people feel heavy legs, chest tightness and difficulty breathing, and do not want to continue running.

At this time, it is necessary to appropriately slow down the running speed, adjust the breathing rhythm, and persist in the determination to run. Soon, the difficulties will be overcome.

Activities and Relaxation after Running Many people are used to going back to rest as soon as they finish running, which is actually not good. After running, the whole body gets activity. At this time, further basic quality exercise can achieve good fitness effect.

At this time, you can do a set of broadcast gymnastics, and you can also do leg press, kicking, jumping, vertical jumping, one-legged jumping and leg lifting exercises to develop lower limb strength and improve endurance. Don't rush to rest after the whole exercise is finished.

You can jump and kick in place, pay attention to the whole body relaxation, swing your arms naturally, and swing your legs alternately back and forth. Then, bend your knees and bend over, clench your fists with your hands or form a knife, and beat your thighs and calves to fully relax your muscles.

Pay attention to drinking water before morning exercise. When drinking water, it is generally best to drink a cup of cold boiled water of about 250CC, and the water temperature is about 15℃.

In this way, you can cool down and quench your thirst in summer, and your mouth and stomach will not be affected by water cooling in winter. Drink water slowly to avoid abdominal distension.

After drinking, you can take part in morning exercises in 10 minutes. Why do you drink water before morning exercise? Because after a night's sleep, the human body loses a lot of water due to breathing, urination and skin evaporation, resulting in insufficient blood volume, increased blood viscosity and stagnant microcirculation.

In this state, participating in sports can easily induce cardiovascular and cerebrovascular diseases, especially those with hypertension and heart disease. Drinking water before morning exercise can change these unfavorable factors.

8. What should I pay attention to during running?

The knowledge about running is as follows: the best running time 14:00~ 19:00. Human activities are controlled by biological clock, so it is more beneficial to health to arrange exercise time according to the law of biological clock.

Fitness in winter is best between 14:00- 19:00 in the afternoon. In addition, when the outdoor temperature is relatively high, the human body's own temperature is also relatively high and its physical strength is relatively abundant. At this time, it is easy to get excited, and it is easier to enter the state of exercise.

Afternoon (14:00~ 16:00): It is a good opportunity to strengthen physical strength, and the muscle endurance is 50% higher than other times. Dusk (17:00~ 19:00): Especially when the sun goes down, the human body's exercise ability reaches its peak, and its vision and hearing are more sensitive, and its heart rate and blood pressure also rise.

Advantages and disadvantages of running in the morning: Running in the morning will become a pleasant experience, wake up your sleeping body, stimulate your nerves, make your body more flexible, think more quickly, and bring you a sense of satisfaction and accomplishment. It is not advisable to run too early in the morning. In the morning, the operation of human organs is still at a low level, the insulin level is low, and the regulatory function is unstable. At this time, exercise is more dangerous for people with poor cardiovascular function.

The carbon dioxide index in the air is the highest in the morning, and the dust suspended in the air the day before has not completely disappeared. The air quality at this time is far worse than that at night. Advantages and disadvantages of fun running: at dusk, the oxygen concentration in the atmosphere is the highest, people feel the most sensitive, have stronger coordination ability, exert their physical strength the most, and have the strongest adaptability to the body. At this time, blood pressure and heart rate are relatively stable, which is more suitable for running.

Pay attention to safety when running for fun. It is easy to sprain your foot when the street lamp is dim at night. You should also pay attention to personal safety and traffic safety. At the same time, don't run too much at night to prevent excessive excitement from affecting sleep. How do office workers arrange running time? It is suggested to arrange your time according to your surroundings and working hours.

For people with normal constitution, they can do it at any other time as long as they avoid half an hour before meals, one hour after meals and two hours before going to bed. How do the elderly choose the right running time? Avoid running in bad weather. Running in rainy days is easy to catch a cold and cause many diseases. Running in foggy days is easy to inhale a lot of polluted air, which will cause respiratory diseases and various allergic reactions.

Meanwhile, don't run against the wind. It is suggested that the elderly can walk in the wind and then run in the crosswind and leeward.

Running in the morning is not advisable. After one night, pollutants accumulated in the air. After the sun comes out, these pollutants will be diluted and decomposed in the air, and the air quality will be relatively better. Running on an empty stomach is not advisable. It's best to eat something before running, and then warm up for half an hour, but don't overeat, in case of insufficient blood supply to all parts of the body during exercise.

Don't run immediately after supper. It is not advisable to run immediately after a meal. At this time, the blood is concentrated in the stomach for digestion, and immediate activities affect digestion. It is advisable to exercise for half an hour after supper. The best time for teenagers to run is afternoon. Running in the morning easily leads to students' fatigue and drowsiness, which affects the class attendance.

At the same time, it is necessary to respect teenagers' own wishes and make choices according to students' own conditions, otherwise it will easily cause rebellious psychology among teenagers. The best time to lose weight by running in the morning is the best time to lose weight by running.

Running for a long time in the morning can mobilize more fat to the body function and achieve the effect of losing weight without enough sugar sources. Why running at night is not the best time to lose weight? Because the human body can provide energy for dieters through supplementary food after a day's food supplement, which has relatively little effect on mobilizing fat decomposition function, the weight loss effect of fun run is worse than that of morning running, and morning running is not the best time to lose weight by running.

The above reasons are only universal laws, and it is another matter to be specific to individuals. Therefore, the best time for running and exercising should be when you have the greatest desire to exercise, so you don't have to stick to theoretical suggestions.