In fact, it is very simple to make full preparations: jog for 4-5 minutes first, and be careful not to run too fast. If you feel sweaty, you can do some body flexibility exercises, such as stretching ligaments, expanding chest, kicking, pressing shoulders, etc., to relax bones, joints and ligaments. Of course, don't practice too hard If you are not flexible, you should do it step by step and slowly, and you'd better do some static exercises. This is the best way to avoid injury. If you feel all your muscles and ligaments moving, then you can run. Warm-up is very important, but relaxation after exercise can not be underestimated. Because a large amount of lactic acid will be produced after exercise, if you don't actively relax, these lactic acids will accumulate in the body, making your body feel very sore and uncomfortable. Therefore, it is very important to relax fully: you can slap each muscle group gently from top to bottom with your hands half closed or half clenched; The two work together to relax each other; Listen to light music and relax; Relax with slower dance music and so on.

Second, the basic requirements of running

Running and fitness is mainly middle and long distance running, which is characterized by long duration and high physical consumption. During running, correct breathing is the most important. General long-distance running belongs to aerobic exercise, which participates in the circulation of main organs of the human body, especially the respiratory system. In the process of running, the human body's demand for oxygen is increasing, so we should pay attention to the breathing rhythm. Under normal circumstances, you can inhale in two or three steps, paying attention to the rhythm not to fluctuate too much. In long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be a phenomenon of "inadaptability" during running, which makes people feel heavy in the legs, chest tightness and difficulty breathing, and do not want to continue running. This is the so-called "pole" phenomenon, and many people can't persist in this link and have the idea of giving up. If we can properly slow down the running speed and adjust the breathing rhythm at this time, we will gradually weaken the discomfort caused by the "pole" phenomenon and enhance our confidence in running. Soon the difficulty was overcome, and at this time I entered the "second breath", and the following activities would be very easy. If you can cross the "pole" every time you run without feeling too much physical reaction, then your physical fitness has been improved. You should consider changing your exercise plan, increasing the amount of exercise and strengthening your exercise load. After 20 ~ 30 minutes of endurance exercise, it is not advisable to suddenly stop or sit down or lie down.

Third, the precautions for running

1. Don't get up too early in the morning. It is better to run after the sun comes out. Because the air pressure in the morning is generally very low, and the air mobility in the morning is not very large, these gases that are not conducive to our health will be inhaled in large quantities when we run, which is not conducive to lung health.

You must learn to drink water after getting up in the morning and before doing morning exercises. It is best to drink a cup of 250cc warm water after getting up in the morning, and the water temperature is about 15 degrees.

Many people think that running is suitable for everyone, but it is not. For people of different ages, sexes and different health conditions, the amount of exercise during running should be different, especially for children, the elderly, women, and those who have had some acute and chronic diseases, and should be treated differently according to their specific physical conditions.

Anyone who participates in fitness running should pay attention to regularity and step by step, especially to control the amount of exercise. In addition, it is particularly important to learn "self-control", because sometimes the desire to run suddenly disappears, which requires distinguishing between "can't run" and "don't want to run", which is also a good opportunity to exercise perseverance. In short, if you want to achieve good fitness results, you need to persevere, and only perseverance can you gain something.