I persisted for two months and my health became worse and worse. I love sleeping at work and have been scolded by the leader for dozens of times!
At the end of running, I hurt my knee when I went up the stairs. I really feel that wasting time is harmful to my health!
Later, I began to find my own reasons and consulted the morning runners to actively change their methods!
Then I persisted for half a year. This time, it has changed a lot. I'm totally in love with running. I'm going for a morning run!
Running in the morning, the method is the most important. If you don't master the method, I still advise you not to run. It's really useless, even putting your health into it!
What problems should I pay attention to in morning running? I'll make it clear to you!
1. Spirit
Go running in a daze, it is better not to run! Stay up late at night and go for a morning run at 12, which is easy to overdraw!
Therefore, you must be energetic when running in the morning!
The best way is to get enough sleep! If you want to go for a morning run, you must go to bed before 10: 30 and get up at 6: 00 or 5:40, so you are full of energy and get twice the result with half the effort!
Do you want to have an empty stomach?
If you are healthy and have no disease, you can run on an empty stomach in the morning! If you have hypoglycemia or three highs, it is best not to run on an empty stomach in the morning! I eat two pieces of bread and drink a glass of water every morning when I run out of the house!
In this way, I run harder, my blood sugar is stable, I don't lose muscles easily, and my stomach won't feel uncomfortable when I run!
Step 3 warm up the system
Warm-up is a systematic work. Friends who run in the morning will find that when they get up every morning, their limbs are stiff and their joints sometimes break. This state is definitely not suitable for running, so warm up systematically!
First of all, go out quickly. When you arrive at the running place, warm up your joints and stretch your muscles and ligaments. Then jog at a low speed in a small range and do leg lifts and jumps together for a while. After sweating, accelerate slowly. Don't worry!
4. Nutrition after running
Nutrition after running is very important. After running, the body needs nutrition and energy. At this time, adequate and balanced nutrition is supplemented, and the body repair and reconstruction speed is the fastest and the recovery effect is the best!
After running, have a cup of oatmeal milk, a whole egg, an egg white, three pieces of bread and a little fruit, so that you won't feel hungry after work and your body will recover quickly!
Choose the right quantity.
Don't run too much in the morning, and the speed must not be fast! I suggest you run for half an hour in the morning, about 5 kilometers. The speed is not fast, the running amount is not big, and the physical injury is not big, but the effect is excellent!
Sometimes running too much is easy to hurt your knees, and it is easy to doze off at work, which is not good for our mental state!
Finally, I hope everyone will pay attention to the method of morning running, don't be careless, and don't spend time without achieving good results!
If you have any questions, please comment. If you have any comments, please reply!
Eight precautions for running in the morning, drink freely.
1. Not suitable for running intensity. But it is suitable for jogging.
If you don't get up, go out and run for half an hour.
Especially patients with hypertension.
Don't run in the dark, wait until dawn. 4. Don't run on an empty stomach, and be careful of hypoglycemia.
Drink some water and eat some liquid food
caution
The brain is not fully awake, and it is easy to lose concentration.
Safety first, stay away from main roads and go to parks and runways.
Fully warm up
Go quickly and stretch dynamically after jogging. Never do static stretching!
Pay attention to the influence of exercise on study and work during the day.
If you have no energy during the day, you run too much in the morning.
8. Pay attention to the adverse effects on appetite after exercise.
Don't overeat just because you eat a lot.
Don't skip breakfast just because you have no appetite.
Morning running is a very exciting thing.
The low temperature in the morning, whether in summer or winter, will immediately stimulate people's skin, thus refreshing! I run in the morning by myself, and I often see several familiar faces and run together tacitly!
But when it comes to running time, there are many runners around me, most of whom run in the afternoon or evening! Because of the living habits of today's society, it is difficult for many people to get up early, so many people choose to run in the afternoon or at night. Many people even say that running in the afternoon and evening is better than running in the morning!
Only half of this view is right!
In the field of sports, it is in line with modern sports theory to carry out special sports training and strength training in the afternoon. However, in many practical professional projects, morning and afternoon are equally important, and evening is rarely arranged, which is usually used for recovery, in order to prevent the night from affecting sleep!
Kobe said, "It's still dark in Los Angeles at four o'clock every morning!" " This is a great professional player! Top NBA players!
Generally, basketball players like Kobe don't run much in the morning, and there are few other events. There is only one event that runs much in the morning-the fighting event!
Boxing, mixed martial arts, Muay Thai, Sanda ... The athletes of these fighting events usually start from running five to ten kilometers every morning! In this circle, morning running is a compulsory course! So when it comes to morning running, boxers are more experienced! Look at Prince Bo Qiu of Muay Thai!
What you should pay attention to in morning running is clothing, warm-up, rhythm and intensity. Simple analysis with you!
1, clothing. The temperature is low in the morning, and there is nothing to say about short-sleeved shorts in summer. Winter is just thin sports long pants, which are just undershirts and underwear. Don't worry too much about catching a cold unless you don't run hard and sweat! Of course, you should go back indoors in time after running and stretching!
2. Warm up. Take a sip of warm water after getting up early, which is a good way to start the internal organs and activate blood vessels. Warm up more fully! Needless to say in winter! Pay more attention in summer, you can't reduce the warm-up action because of the hot weather, and the rest at night needs to be activated slowly!
3. rhythm. Morning running is usually a slow acceleration run, and then a constant speed run! Of course, in the fighting world, many people run at variable speed or cross-country on mountain roads after they escape, but you must first have a full rest night like a professional player!
4. strength. The intensity mentioned here mainly means that we amateurs usually train three or four times a week! If there are other special training, especially lower limb strength training, you must arrange a reasonable plan to prevent strain and injury!
As for stretching and relaxing after running, it is a must! There is nothing to say!
In addition, by the way, people who can run in the morning are extraordinary in willpower and quite self-disciplined! In addition to professional athletes, there is another group for morning running-soldiers! Pay tribute by the way!
Pay attention to the following points when running in the morning:
Many posts on the first network say that it takes half an hour to get up early and run after meals, but it is really difficult for normal office workers to squeeze another half an hour in the already tense running time. According to my personal experience, I always get up early and drink a glass of water instead of breakfast. In fact, if there is no special reaction, you can run on an empty stomach, which is more effective for people who lose fat.
If you run in the morning of the second winter, you should pay attention to safety. It is best to run on the road with street lights and keep warm.
I feel that morning running can be divided into fasting and breakfast. It's different! But the same thing is, you must fully warm up. Run slowly and follow your body's feelings. Remember to stretch at last, it really has many benefits!
First, stretch yourself before running and wear proper sports shoes.
Second, don't be too tired when running, and drink water properly.
Be sure to stretch before running.
There is still an appropriate amount, which can be reserved for reference.
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