Not only fitness running, but also any exercise should consider its own situation and do what it can. Generally speaking, people with the following diseases are not suitable for running. 1. People who have had angina pectoris in the last three months; 2. People who have chest pain symptoms when doing minor movements; 3. People with congenital heart disease; 4. Severe arrhythmia and cardiac hypertrophy; 5. Patients with severe hypertension whose blood pressure is still above180/110mmhg after taking antihypertensive drugs; 6. Patients within 3 months after operation; 7. Lower limb joints (hip, knee, ankle) are injured; 8. Overweight people; 9. Patients with acute kidney disease or severe diabetes.

Nine Details of Scientific Running

Strength. It is recommended that exercisers run at moderate intensity. Generally, they are a little tired, panting and need to talk hard.

Time. It is best to run for 20 to 60 minutes at a time. Run at least moderately every week 150 minutes. If you want to get more exercise benefits, you can run for 300 minutes a week if your body allows.

The mileage of fitness running every day is 3~5 kilometers at a time. The weekly mileage limit is no more than 92 kilometers.

Frequency. Running 3~5 times a week is suitable for most people.

Venue. If conditions permit, it is best to choose plastic venues, followed by parks, and try to avoid running on hard roads for a long time.

Running shoes. People with high arch weight need shoes with good cushioning performance, people with flat feet need shoes with good support performance, and people with normal feet can compromise.

Warm up. Warm-up exercises before running are mainly dynamic stretching, such as squatting, bow and arrow, kicking, side leg press, etc.

Posture. When running, keep your head in front of you, relax and stabilize your shoulders properly, swing your arms back and forth around your shoulders, and bend your elbows 90 degrees. Don't shake or fluctuate too much. When the lower limbs swing forward, you should actively send your hips, jog in the middle or with your feet on the ground, and run with your feet on the ground. Pay attention to the depth and regularity of breathing, and exhale at the same time.

Adjust. Runners should adjust their exercise rhythm through breathing, heartbeat, fatigue, muscle and joint pain.