You need to drink a cup and a half of warm water before running in the morning, because the human body wakes up from sleep and is out of water shortage.
Before running in the morning, you can also eat a banana, a bun and other carbohydrates to supplement your body's glycogen. On the one hand, it ensures the adequate supply of blood sugar; On the other hand, there is no feeling of flatulence in the stomach when running.
Banana: Banana is one of the best foods before and after exercise! It is rich in digestible carbohydrates and potassium, and bananas can also help muscle function. A medium-sized banana can give you enough nutrition until the end of the exercise!
Oranges: It's better to eat oranges instead of orange juice, so you don't have to consume a lot of concentrated sugar, and it may cause gastrointestinal discomfort! Oranges are also very convenient, which can completely supplement your daily vitamin C content!
Yogurt: Yogurt contains a lot of protein and carbohydrates, which is very suitable for eating before high-intensity exercise! If you add fruit or oats, the nutritional supplement will be more comprehensive!
Oatmeal porridge: This can supplement the body with a lot of energy, almost all of which is composed of carbohydrates. You can add some fruit or nuts, which is more nutritious!
Matters needing attention before and after morning running
Replenish water at any time while running.
If your running time is less than 45 minutes, the water in your body is almost enough, but if your running time is as long as 1 hour, then you need to supplement some carbohydrates and electrolytes, and you can drink some sports drinks after running. Many Americans choose to drink half water and half sports drinks, such as Gatorade. Of course, it is best to drink a little water every 15 minutes during running. This is very important for your body, and your body will gradually adapt to the next run, because your body has the motivation to move on. Before you get ready to run, put water at a position along your running route, so that you can easily pick up the water bottles along the way and replenish some water and electrolyte when you run to that position.
Don't squat down to rest after running.
If you squat down and rest immediately after fitness exercise, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue. This kind of situation is more common in those activities with relatively large amount of exercise, such as long-distance running. The correct way is to do more relaxation activities after each exercise, such as walking slowly and relaxing your legs.
Don't eat right away
During exercise, the whole body blood is redistributed, which weakens gastrointestinal peristalsis and greatly reduces the secretion of various digestive glands. If you eat immediately after exercise without rest, it will easily lead to the disorder and dysfunction of the digestive system of the human body, and it is easy to get sick.
Don't take a cold bath or swim when you are sweating.
When sweating heavily after exercise, the capillaries on the body surface dilate and a lot of heat is released in the body. At this time, if you encounter cold water, the capillaries will suddenly contract, which will easily reduce the body's resistance and cause diseases.