Don't! If you are so fat that you can hardly breathe when you walk, you'd better start with brisk walking and go jogging! It's good for your knees. There are also some patients with severe heart disease and diabetes. Who is definitely not allowed to run, it is better to recuperate first. Run if you want for the last ten years of your life, and go out to exercise early. Of course, it's never too late to run.

2. Does jogging make your calves thicker?

Have you ever seen a long-distance runner with big legs? Sprinters need more explosive power to have strong leg muscles. Long-term aerobic exercise will only consume a lot of fat, turn fat into muscle, and make you look thin. "Girl muscle ugly! ! ! ! "-You think too much! Based on the special structure of girls, it is very difficult to make muscle blocks. You can jog peacefully. However, full stretching will make your lines look better.

3. Stretch before or after running?

If you just jog, you can use jogging as a warm-up If you want to do speed training, you must remember to do stretching before you start. This can effectively reduce the chance of injury. But note: you can do dynamic warm-up before running and static stretching after running. Severe stretching after running may lead to strain. For some injuries after jogging, such as ankle sprain (note 1), apply cold compress within 48 hours. Hot compress after 48 hours.

4. When is the right time to run?

According to your personal schedule, don't worry about morning, evening and noon. Running decisively is much more important than worrying about when. But it is best to start exercising 2 hours after meals. Eat snacks to pad your stomach before running. Prevent hunger or hypoglycemia when running. If you are running at night, remember to choose clothes with reflective function, which is much safer.

5. What shoes are suitable for beginners to run?

The distance from 3000 meters to 5000 meters every day, in fact, don't worry too much about this problem, just a pair of sports shoes can go out. If the distance is further, NB, ASICS, Mizuno, Nike, Adidas ... all major brands have many subdivisions, so you can choose according to your training intensity and needs. There are many guarantees for the quality of big brands. If you suffer less, start with big brands. You basically don't have to worry about the inside and outside of your shoes. The selling point of the merchant is more powerful than the function.

6. What is the appropriate speed for running?

Absolutely not. The sooner the better. Speaking normally while running is the most suitable speed for daily jogging. Don't worry too much about running distance. Jogging every other day 1 hour will be very comfortable. It is also conducive to the recovery of muscles. At the beginning of running, it is a good plan to increase the amount of running in a planned way. It is a good plan to increase 1 km a day. A sudden increase will cause rapid damage because your muscles and bones can't withstand great strength.

7. Can I run during my physiological period?

It depends on a person's physical quality. People who are in pain and unstable when their period comes, but it is recommended to have a rest two to three days before. Generally speaking, don't overdo it, don't be too fast. After trying several times in the competition, menstruation still told himself that he couldn't do it again, because his immunity dropped obviously, which would affect the next cycle. Some sisters have cases in which jogging can relieve pain, so don't be too concerned.

8. What are the books and movies for running?

Many people started running because of Haruki Murakami's "What I Talk about Running". And "running alone" and "running, how to run? Running bible, running for life, stretching, 3 minutes and 58 seconds in the rain, and all kinds of relaxing or serious professional books are worth recommending. Movies like "Big Wind and Big Waves" will definitely make your blood boil.

9. Does running hurt your knee?

People who say that running hurts their knees hardly run. Even if you walk, your knees will wear out. But many people will encounter more or less trouble with their knees after running. The protection of running shoes on the knees is part of it, and it depends more on your correct running posture to protect yourself. Strengthening the support of muscles around your knees is the best way to protect your knees, and "squatting on the wall" is the easiest way to strengthen your thigh muscles, so you can exercise anytime and anywhere.