What are the running equipment? Sports also have certain skills. Exercise is an important way for us to keep our body function. Different people should arrange exercise time according to their living habits. Some sports are not suitable for everyone. See what knowledge running equipment has with me.

1 Runners with running equipment can claim to be healthier, but they never dare to claim to be the cleanest group. Due to the characteristics of running, some equipment of runners is contaminated by germs, which requires special attention.

Track and field shoes

Whether the runner has sweaty feet or not, running will make the inside of running shoes wet, which provides a good breeding ground for germs. Fortunately, only the feet are placed in the shoes, which greatly reduces the risk of infection. Wearing antibacterial socks is a good choice, especially for runners who have been infected by fungi or have beriberi, which can protect their feet and prevent odor.

The inside of running shoes is not the most polluted place, but the soles are the dirtiest. According to research, there are more bacteria on the outside of running shoes than on the inside 140 times. Even if you run on a clean road, you can't stop the soles from being covered with bacteria. Therefore, it is best to put running shoes outside the door after running to prevent Escherichia coli from entering the room and spreading.

mobile phone

Even if you are not a runner, your mobile phone will be seriously polluted, not to mention a runner who often sweats. When the screen of mobile phone comes into contact with sweat, there will be germs on it, which may cause flu, pink eye or diarrhea. Therefore, it is necessary to disinfect and clean the screen and side slot of the mobile phone regularly.

Sweaty clothes

Take the treadmill as an example, the bacteria on it are 79 times more than those on the faucet in public toilets, and most of them are potentially harmful. When running on the indoor treadmill, the runner's hands will sweat, and bacteria will stay on it after touching the treadmill. Sometimes wiping sweat with clothes will leave bacteria on clothes. Especially when clothes sweat, it provides a good environment for the breeding of germs. Therefore, after the exercise, you must immediately change your wet clothes for cleaning and bathing. If you hang wet clothes to dry, bacteria will like dead skin cells attached to them.

cup

This is probably the most easily overlooked by runners. After all, this is a cup that often drinks water. If it comes into direct contact with the mouth, how can it be contaminated? In fact, the inside of the lid is a hotbed of bacteria. And sometimes the hand will touch the inside of the cup, causing bacterial residue. Over time, the glass will be full of bacteria. Therefore, it is necessary to disinfect and clean the cups regularly, both inside and outside.

earphone

Many runners like to wear headphones to listen to music, but the study found that the longer they wear headphones, the greater the possibility of ear infection. When running, the temperature and humidity of the ear hole will increase, the probability of earphone damage to the skin will be greater, and bacteria will also take the opportunity to invade the body. Moreover, headphones are usually placed in pockets or backpacks, which are easy to be contaminated with bacteria. Therefore, like mobile phones, headphones need to be disinfected and cleaned frequently.

5 Main running equipment 2 In many fitness exercises, running has become a fashion. Running is more than just stretching your legs and swinging your arms. It's as simple as that. How to run is good for your health. So what are the running skills? What are the benefits of running? What should I do to stretch after running? Let's have a look.

Insisting on exercise will have certain benefits, and the benefits of running can not only exercise the body, but also develop muscles and tendons in various parts and enhance the body's immunity. Let's teach you some correct running skills.

First, running shoes have good shock absorption and moderate sole thickness.

Preparing a suitable set of equipment is an essential homework before running. It's simple to say, the coat is basically casual, the pants (shorts) can't be too tight or too loose, and they fit well and are breathable.

Only buy suitable running shoes, not expensive ones. Of course, professional running shoes with high prices are naturally good, but for amateurs, ordinary sports shoes are definitely the first choice as long as they have good shock absorption and support barefoot.

Shoes that are too thin or too heavy are not recommended. Shoes with too thin soles may cause chronic damage to knees, while shoes with too thick soles don't fit and will sprain their feet when running.

Second, girls should wear sports bras to prevent sagging during running.

For girls, a fitted sports bra is essential. Ordinary bras will exert certain pressure on the heart during exercise, and will also rub the delicate chest with the swing of the upper limbs, so that the breast will be deformed and drooped due to excessive extrusion.

Wearing a sports bra while running can fix the chest and avoid excessive friction; And can reduce vibration and prevent sagging of the chest; In addition, the sports bra can better absorb sweat, ventilate, dehumidify and deodorize, and can cope with running sweat well; The sports bra has good elasticity, which is convenient for the limbs to flex and stretch freely, giving the limbs the maximum free space.

Third, it is the best time to run in the evening before dinner.

As the saying goes, "Walk a hundred paces after a meal and live to ninety-nine", but it is best to run before a meal. If you have to run after meals, it should be at least one hour after meals, otherwise it will affect digestion, lead to stomach discomfort, and even cause gastroptosis.

In addition, it is best to run in the morning or at night. It is not recommended to run at noon when it is hot, but it is a good time to run at night. Many people are busy with work in the morning, so it is difficult to take a fixed time to run. Moreover, they just wake up in the morning and their blood is sticky, which will lead to insufficient blood supply.

The ultraviolet rays are strong at noon, and outdoor exercise is harmful to the skin. The temperature at night is much cooler than during the day, and the ultraviolet rays are low. Run for 30 minutes after work to 1 hour before dinner. With the sweat flowing out, the fatigue of a busy day was swept away.

4. Wear colorful clothes when running at night. Parks and playgrounds are the best places for running

The choice of running place is also particularly important. From the perspective of safety, try to go to amusement parks or parks. If you really don't have the conditions, you can consider choosing sidewalks, pay attention to traffic, and try to wear bright clothes when running at night.

But if you run by yourself, it is not recommended to choose a place that is too remote. If you have a running partner, you can choose a distant place or road to run and take care of each other.

Some girls will have such confusion, menstruation has come, run or not? It is not advisable to do strenuous exercise during the holidays. Excessive training can cause excessive menstrual blood and may also affect the position of the uterus. So reduce running or stop running according to your personal situation and do what you can.

5. Drink plenty of water after running and eat more foods containing high fibrin and vitamin C.

Running perspires easily. You often sweat profusely after running for half an hour, which requires you to replenish enough water as soon as possible after running, and try to bring water when running in summer. Sports drinks are also a good choice, but the sugar content is high. If you have special requirements for weight, you'd better drink boiled water or mineral water.

Running consumes a lot of calories, and you may feel sore after running. This is because your muscles are slightly torn after practice, so you must supplement your body with some food.

Generally speaking, foods containing high protein, high fiber, vitamin C, potassium and calcium are most suitable, such as fruits and milk. At the same time, you should also remember to avoid eating high-calorie food after running.

The most important thing in running is persistence, step by step, and don't rush for success.

You can't eat a big fat man in one bite, so you must stick to everything. Most people have good wishes or original intentions when they start running, but after running, some people can't hold on, give up, and some people are too eager for quick success.

It is suggested that it is best not to run more than five kilometers at first, and do what you can. If you have difficulty breathing halfway, you can stop for a walk and continue after you relax.

Running has no immediate effect on losing weight and shaping. The formation of body shape is not a short-term change, but a good living and eating habit. Take exercise as part of your interest, don't be too hard on yourself and torture yourself to exhaustion. Any exercise is good for the human body. In order to achieve the effect of fitness, remember to insist!

Stretching after running

Stretch your knees

1, stretching the knee is also one of the important contents. Press your knees down hard with your hands for 20 seconds.

2. Support your body with your right hand, twist your left elbow to your right knee, and extend your right leg outward. You should feel this feeling well, and the left muscle should do the same for 20 seconds, and repeat the action after the time.

3. Change the sitting posture to the standing posture, open your feet shoulder width, and at the same time, your toes are in the outer eight-character state. Pay attention to straighten your legs.

Most of the body should bend down, touch the toes, feet, heels and other parts with your hands and stretch your knees.

Stretch the abdomen

Stretching the abdomen is the last link of stretching after running. From standing to sitting, bend your knees and put your feet in front of your body as close as possible to your groin. The time to keep this action is about 15-30 seconds. Some people may be able to do this easily.

If you can do it easily, lean forward as far as possible to enhance the exercise effect, but you should also control your fitness and not hurt your body. The time is also 15-30 seconds.

Stretch ligament

1, cross your legs, bend over and straighten your knees, touch your feet with your hands as much as possible, or keep your body close to your legs for 20 seconds, and then change your legs and repeat.

2. Keep your chest close to your knees, but pay attention to keep your knees straight and not bend. Then, the leg ligaments and back will feel sore, which is the embodiment of the effect. After that, stop stretching, take a deep breath twice, slowly return to the initial state, and repeat 12 times.

3. Pull up the stretched left leg slowly. It should also be noted that the knees should be kept straight and not bent. At the same time, the muscles of the hips and thighs should be tightened until the body is at right angles to the thighs. Then, take two deep breaths to restore your body to its original state.

Stretch the calf

The calf needs to bear a lot of pressure when running. After running, calf muscles need to relax and stretch very much.

1. Spread your arms and press them against the wall. The legs are separated in tandem, bent forward, and then straightened. Then straighten your feet forward and touch the ground with your heels. In this process, you should pay attention to the stretching of calf muscles to avoid overexertion and muscle strain. Keep the time at 15-39 seconds, and switch legs after clicking.

2. Hold the wall with both hands, heel on the ground, legs straight, keep this action for 20 seconds, carefully feel the stretching feeling of calf muscles, and repeat it when the time is up.

3. Bend down and support your body with one arm and one leg to keep your body balanced. Put your other leg in front of your body and stay relaxed. Focus your whole body on the toes that support your body.

At the same time, the heel is forced backward and downward to keep tension and tighten the muscles at the back of the calf. Feel this feeling carefully. Meditate 10 times in your mind, then relax, repeat the above actions three times, and then do it again with your legs changed.

Stretch gluteal muscles

1, the legs are separated in tandem, the feet point forward and the hips are forward. But keep your body upright, and pressing your thighs with your hands will stretch you. Hold this state for 30 seconds, and then change your feet.

2. Slide your hips forward slowly, and then pull your hands back for 30 seconds.

3. This action is also maintained for about 20 seconds. Put your hands behind your head and push your knees and hips to one side.

The benefits of running regularly

1 eye

People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.

2. Neck, shoulders and spine

Now the work pressure is getting bigger and bigger. Some white-collar workers will have some problems with their cervical vertebrae and shoulders because they sit in front of the computer for a long time. Correct running posture can improve this situation. I hope everyone can keep running!

3. Heart

Sticking to running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.

4. Blood

With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle-distance running can improve metabolism and reduce blood lipid and cholesterol levels.

5. Lung

Long-term long-distance running exercise of respiratory system can strengthen lung function and increase vital capacity-regular long-distance running can develop lung respiratory muscles, increase ventilation and enhance lung function.

6. Liver

During a physical examination, the physical examination doctor called the intern to his side and said that it was a healthy liver with clear veins on the surface, which is rare now. Running eliminates fatty liver, which has been verified by many runners and is very effective.

7. Abdomen

A flat abdomen or obvious abdominal muscle groove is the dream of many people. Many fitness instructors' suggestions and exercises such as abdominal ripper that are widely circulated on the Internet can help you make your abdominal muscles stronger, but you still need aerobic exercise such as running to get rid of the thick fat package outside your abdominal muscles. Of course, we should stick to it, because belly is the most cunning, and if we relax a little, we will fight back.

8. Waist and hips

The change of running on the body is first reflected in this position. Many runners have had this experience. After running for a while, they didn't lose weight obviously, but their bodies improved obviously, especially their waistlines became more beautiful.

9. knee

Some people say that running only hurts one knee, which makes sense. Most people who insist on running are more or less troubled by knee injuries. But I learned from the communication with many runners who have been running for more than ten years that they will encounter the same problem when they first start running. Some people's knees hurt even if they walk fast, but with the gradual accumulation of jogging and strength exercises, their knees are getting stronger and stronger.

Through the above sharing, I believe everyone has a better understanding of the skills and benefits of running. I hope my introduction today can help you. Running and fitness is a sport that needs long-term persistence. Everyone must keep on exercising. Finally, remind everyone to pay attention to safety when exercising!