1. Warm-up activities: The solar term temperature will be lower and lower in autumn and winter. Even if the body surface is warm before exercise, don't forget that the deep muscles are still stiff. White-collar workers, in particular, always keep a fixed posture at work. In this case, we should relax through dynamic stretching and wake up the muscles through practice. Let the body heat up completely before you can start formal training.

2, running fitness: you can start running after the physical state adjustment, but don't run fast as soon as you come up.

3, muscle training: You may have such an experience, in the second half of long-distance running, although you don't breathe, you just run very weakly and your legs are getting heavier and heavier. This is not only a supply-related problem such as liver sugar exhaustion, but also a lack of muscle strength, which makes muscles unable to withstand long-term exercise and has to reduce work efficiency; In addition, insufficient muscle strength will make the weight and impact absorbed by bones and joints and move from inappropriate parts under unstable limbs, which will easily cause fatigue and even injury.