It is recommended not to be nervous and have more rest. Drinking water properly can promote the metabolism of lactic acid in the body, and it is recommended to avoid strenuous activities in the future.
According to experts, if you are not careful, running may cause damage to some parts of the human body. For example, the ankle, if the ankle muscles are not developed enough and the landing position of the foot is not correct, it will be difficult to support for a long time when running. For amateur runners, it is the most common posture that the heel falls naturally when running. Over time, it will increase foot friction and even cause injury. So you can buy a pair of running shoes with heel cushion to reduce the friction between heel and ground. In the long run, gradually adapting to the landing of the sole of the foot and strengthening the buffer between the joint and the ground can maximize the protection from injury during running.
Running seems simple, but it should be arranged reasonably according to your own physique. Compared with the ankle, the knee joint bears more pressure when running, and it is more vulnerable to injury. Experts suggest that if you are overweight, it is best to use brisk walking instead of running to minimize the damage to the knee joint caused by exercise. Even if you walk at a normal speed, you can exercise and burn fat as long as it lasts for more than 45 minutes.
Adjustment before and after running is equally important. Do some squats and stretches before running, relax tense muscles and bones, and relax muscles and bones for the next run. During running, it is necessary to master the rhythm of breathing and keep breathing evenly and comfortably, which can effectively reduce the fatigue of the heart and lungs and maintain abundant physical strength. Don't stop immediately after running. It's best to walk slowly for a while and adjust your heart rate and breathing.
In addition, don't be dazzled by dazzling advertisements and blindly choose some sports drinks. Even if amateur runners run every day, there is still a gap between the amount of exercise they consume and that of professional athletes, so pure water is the best choice to supplement their physical functions with running.
References:
Running _ Baidu Encyclopedia? Web page link