Rule 1: Running should be gradual.
Running needs to be done step by step Many people like to run 5 kilometers or 10 kilometers from the beginning, and even refuse to stop when they are unwell. If you are a running white and want to finish the 5km race, you can try to start with a brisk walk, then alternate the 2km walk with the 3km run, and finally jog for 5km. This can make your body adapt to the intensity of exercise slowly and will not cause you sports injuries.
Rule 2: Running shoes are very important.
It is no exaggeration to say that running is the most economical of all sports, because you don't have to buy a racket or a court, you just run anytime and anywhere. Buying a pair of shoes is the most important thing. Don't just put on your skateboard shoes or basketball shoes and go out for a run. You should choose a pair of running shoes or multifunctional training shoes. The special design can not only reduce the knee injury during running, but also reduce the fatigue and discomfort during long-term running.
Rule 3: Drink plenty of water before running.
Besides not being able to eat on an empty stomach, it is also necessary to drink enough water before running. Not drinking water is more dangerous, especially in summer. Don't wait until you feel thirsty to remember to drink water, because your body is already in a state of water shortage. And if your body is short of water, you may stop running early because your body doesn't allow you to overdraw.
Article 4: Never eat breakfast on an empty stomach.
If you try to lose weight, you are likely to see stars with an empty stomach, but this is very stupid, because you are likely to give up halfway. First of all, it will cause hypoglycemia, you may faint on the way, and it will greatly increase the attack of cardiovascular disease. If you want to go straight to the gym after work, please make sure to eat something in between.
Article 5: Be sure to warm up before running.
The purpose of warm-up is to prepare the body, so that the body temperature will rise slightly, the muscle temperature will also rise, the heartbeat will accelerate, the blood circulation will accelerate, and the nerve function will be awakened. The way to warm up can be to run easily, and there is no warm-up time. Generally 8- 10 minutes is the basic time. If the temperature is low, the warm-up time will be prolonged until the body sweats slightly.
Article 6: Running needs endurance.
Don't blindly pursue endurance and distance, running is actually a training for the overall quality of the body. You may need to do some muscle training, because it can improve your speed and endurance. The method of exercising muscles is very simple, and squats and leapfrog are simple and effective. Exercise your running endurance, and you can persist for a long time in the future.
Article 7: Running time is very important.
Theoretically, under the premise of full warm-up, jogging for 20 minutes is similar to fast energy consumption. When the stored energy fat begins to be mobilized and ready to burn, if you stop exercising at this time, you can't achieve the goal of fully burning fat. So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts.
Article 8: Persistence is effective.
Compared with the lack of physical fitness, vomiting blood after two steps is the real challenge for white runners. It is human nature that running needs to be gradual. If we persist, the progress from 1 km to 10 km will be very fast. Once you give up running, you must start again next time you pick it up, and your previous efforts will be in vain.