In people's daily life, long-distance running is a very beneficial exercise, but if you don't master some skills, you may leave your body in a state of extreme fatigue. For this reason, Zhou, the fitness coach of Beijing Jade Bird, told reporters that it is most important to be fully prepared before long-distance running, and to master your own breathing when running.

Do simple warm-up exercises before running.

Some people are not used to doing warm-up exercises. They should do warm-up and relaxation exercises on their feet before running. Because running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.

Long-distance running is best in four steps.

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. Under normal circumstances, it is advisable to take four steps and one breath, and try to keep this rhythm. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better.

At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters. If you feel particularly uncomfortable, you should stop running.