You can't sit and rest or lie down directly when running, because the internal organs of the human body are active and the pores are completely open after running. If you choose to sit or lie down, it will cause rapid shock of internal organs and the body will not adapt.

You can't take a shower immediately after running, because the pores are released after running. When taking a cold bath, there will be a process of severe contraction of pores, uneven hot and cold, and easy to have a fever. If you know that taking a hot bath, the pores will not recover and contract in time, and it is easy to catch a cold.

After running, if you immediately squat down, lie down, take a cold bath, drink water, have a full meal, smoke, etc. It is likely to have a bad effect on your health. In severe cases, muscle twitching, nausea, vomiting, gout, gastritis, severe hypoxia and other symptoms may even occur.

Extended data:

Precautions for running

1, warm-up exercise

Warm-up exercise can increase the speed and strength of muscle contraction, improve the coordination of muscles, and prevent or reduce the injury of muscles, tendons and ligaments. In endurance sports such as running, warm-up exercise can also accelerate and improve muscle viscosity, enhance the ability of heme and myoprotein to release oxygen and reduce vascular wall resistance.

Properly raising body temperature can improve the sensitivity of nerve sensory receptors and nerve conduction speed. Elevated body temperature can stimulate vasodilation and increase the local blood flow at the active site. With the increase of muscle temperature, the blood flow rate and flow rate increase, and the supply and transportation of energy and the elimination of metabolites are improved.

To run, whether it is sprint, long-distance running, accelerated running or jumping running, warm-up exercise is necessary, so that your body can achieve a preheating effect, just like cooking, you must preheat the pot first.

Only in this way can we ensure that the later exercise will not damage the body's function, for example, we can do some stretching exercises, take a deep breath, jog and so on. Only by doing this preparatory work well, the later process will not make the body have too much burden of preheating.

Be sure to jog 10 minutes before and after running, so that your body can expand and converge slightly and stretch at the same time. This jogging is slower than your current speed. Then do the stretching. Stretching before running will start your body, and stretching after running will straighten your muscles. This is very important and the key to sports injury.

Step 2 prevent injuries

Running is beneficial, but it will hurt a knee. Preventing knee injuries means preventing 90% sports injuries.

(1) Static Balance Half Squat

Stand up straight, chest out, feet shoulder width apart, toes forward, and slowly squat down until the knee joint feels sore. The standard angle is 135 degrees, and the specific angle should be adjusted according to your own situation until your legs ache and tremble obviously. After getting up, walk slowly and relax. 3 times as a group, each time interval 1 minute.

(2) static back and half squat.

Stand up straight, with your back close to the wall, and any hard-top object will do. Chest out, feet shoulder-width apart, toes forward, squat slowly until your knees feel sore and your back leaves the wall. The included angle behind the legs should not be less than 90 degrees.

The specific angle should be adjusted according to your own situation until your legs ache and tremble obviously. After getting up, walk slowly and relax. 3 times as a group, each time interval 1 minute.

③ Vertical pile

The purpose of standing pile is to increase the comprehensive strength of joint fluid, knee cartilage, muscle and so on, as well as to increase the sensitivity of waist, increase people's spiritual harmony and make people feel transparent. The knee is the focus of many sports, and the waist is the axis of many sports.

The purpose of standing piles is to run farther and faster, but running farther and faster can put forward higher requirements for standing piles to verify their achievements. Standing on the pile for a long time, if your knees don't feel tired, run more. If you run for a long time and your knees can't stand it, stand on the pile for a long time.

3. Running posture

Running posture is the foundation of all running skills. The correct running posture is that the upper body is upright, the lower body is relaxed, the body leans forward, the head is straight, as straight as the back, and the head, chest and navel keep a line. Relax your arms and swing back. The weight of your body leans forward and presses on your abdomen. Twist your back, especially your waist, in your swing, lift your gluteal flexors, and then lift your thighs, calves and feet forward.

Every time I move forward, I lift my legs by leaning forward, not kicking the ground. The thighs and calves are soft and relaxed, and the body tends to fall forward from the ankles, thus pushing the body forward and landing on the midsole. Accurately speaking, the outside of the middle palm should land first, and then be lifted by the waist, buttocks and thighs, and the landing point should not be in front of the center of gravity of the body.

This is to minimize the action of kicking the ground, thus reducing the pressure on the knee. Both feet must be parallel forward, so that both excessive pronation and insufficient pronation can be effectively reduced, thus reducing the pain in the inside and outside of the front end of the knee.

4. Execution time

Try not to run in the morning, because plants can't do photosynthesis at night but breathe and release carbon dioxide. When they arrive every morning, the air is full of carbon dioxide, and the concentration of oxygen is relatively low, so running will be very uncomfortable, which will cause great pressure on cardiopulmonary function.

Generally, it is good to run at 0: 00 or around 9: 00 in the evening/kloc-specifically, because of the high oxygen content in the air at this time of the day, breathing is very smooth and comfortable.

5. Running clothes and shoes

Running shoes are very important. Running shoes are generally recommended. Choosing good running shoes can protect the arch, knees and ankles and avoid pain. If the stakes are high, the requirements for running shoes are lower.

Some people may like to wear canvas shoes, basketball shoes and board shoes when running, but the soles of canvas shoes are relatively thin, which doesn't give the soles a proper buffer time, so running is basically like direct contact between the soles of the feet and the ground, so the soles of the feet will be very painful in a short time, and even they will accidentally sprain their feet.

Basketball shoes are generally heavier, bigger, taller, harder to run, uncomfortable, easily tired, especially tight and prone to sweating. Shoes shoes are generally used for leisure. It is generally not recommended when running. If it is not convenient to change shoes, you can also use board shoes for running activities. Compared with canvas shoes and basketball shoes, sneakers are easier to come by.

Running clothes are not too important, but generally they should be polyester or special polyester. In winter, you can put a windbreaker, trousers or cotton-padded clothes on top of polyester clothes.

6. Running place

The best place to run is the plastic track. But the plastic track is boring, so the dirt road and asphalt road are also good, and the worst is the cement road. Good running shoes are needed for dirt roads, asphalt roads and cement roads.

The softer and more elastic the road surface, the better, and the less impact on knees and feet. Plastic is better than dirt road, dirt road is better than asphalt road, asphalt road is better than cement road, and cement road is better than bluestone road. If you run more than 15 km, it is suggested that asphalt road and above are the best roads.

Don't run in rainy days to prevent lightning from slipping. The road after the rain is a little dry, not so slippery, so you can run, which is very cool.

7. Running style

Generally speaking, if you take running as a warm-up exercise, it is better to jog and run forward at a constant speed, control the breathing rhythm, take a bigger step, and appropriately increase some elbow stretching exercises.

If running is the goal, then you don't have to run in a straight line or at a constant speed. It can run in the form of sinx function, and it can accelerate and decelerate without stopping.

If it is a long-distance race, choose to run with your feet. If it is a sprint, choose to run with your toes. I believe everyone knows this, because if you run on tiptoe, your feet will crack and hurt on the floor. Sprint pursuit of speed, tiptoe landing, short time, easier than others, so please choose different ways according to different long-distance running or sprinting.

8. Run the measurement

Don't increase the amount of running too much at a time. If you don't run 10 km today and tomorrow, you will hurt your knee. Weekly and monthly runs will increase by 10% at most, depending on your own situation. It is best to run every other day, or do cross-training (elliptical machine, small ball games, etc. ), so that you can not delay your work, but also have a rest, so as to better improve your running performance and increase your running fun.

The traditional training theory of running is to damage human tissue first, and then restore it through rest, thus improving performance. Without rest, it is difficult to improve running performance by blindly damaging human tissues without repairing them. Moreover, if you stay in this state for a long time, you will feel exhausted and lose interest in running. What's more, the loss of human tissues will gradually accumulate, causing huge irreparable losses.

9. Driving speed

Don't run too fast unless you use it in a race. Running too fast, many joints have slipped past, so I can only exercise my muscles, and the ability of my muscles decays quickly after a period of inactivity.

Only jogging can nourish bones and muscles and exercise the strength of joints and bones, which is not easy to decay with age. Run three times a week, each time more than 4 kilometers, slowly, and strive for a sense of transparency after running. Addiction only takes 1 month.

10, operation plan

The running training plan can be complicated, but it can also be simple and the effect is just as good. For beginners, it is to run every other day, starting from 20 minutes or 2 kilometers each time, to about 1 hour each time, or about 10 kilometers each time, and then run a long distance every weekend, about 2 hours each time, or about 20 kilometers.

If it is before the marathon 10 week, it is best to run a long distance of about 3 hours twice, or about 32 kilometers. Then you will be fully capable of running a marathon.

People's Network-How to run without getting tired? Precautions for running

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