Do morning exercises and avoid fasting when running, because long-distance running without breakfast can easily lead to hypoglycemia, which is even worse for health, especially for elderly diabetic patients. Persistent hypoglycemia can easily lead to brain injury and even death. Therefore, you can drink easily digestible foods such as milk and soybean milk before running, but don't eat too much.

Warm-up exercise before running is essential.

The human body often has a process of adaptation. All sports need to be warmed up first, and running is no exception. Leg press, squats and squats before running can make the muscles enter the movement state faster. Or you can take a few quick steps and trot before the official start, which is also conducive to a better starting state. Similarly, the thighs are easy to ache after running. At this time, you should adjust yourself through some stretching exercises to relieve your discomfort.

Remember to drink plenty of water when running.

When running, the metabolism is fast, and sweating is common, so remember to drink water and replenish water in time. When running in winter, or when women run, they often feel less sweating, so they ignore hydration, but such neglect often leads to dehydration of the body, so hydration is necessary anyway. Be careful not to drink too cold water, because although cold water can relieve the heat caused by running as soon as possible, cold water will disturb the body's movement and damage the stomach.

Pay attention to equipment and posture when running.

When running, you should change into sports shoes that suit you. The most important thing is to fit the foot, the sole is soft and comfortable. It is best to wear sports shoes with cushioning cushions. It is lighter and more comfortable to start running. Running shoes should not be worn for too long. If you change it frequently, it will actually help correct your running posture. Wear simple and comfortable clothes, and it is best to choose clothes with strong breathability. Pay attention to the complete knee joint when the foot touches the ground during running, which can effectively protect it. People with bad joints had better use the treadmill less, because the bottom of the treadmill is hard, which will have a great impact on the knee joint.

How to lose weight by running?

White-collar workers are under great pressure to go to work during the day and often like to sit on the sofa and play with their mobile phones after dinner, but there is a potential risk of obesity. Walking and running after meals can avoid this risk. If we control the intake of dinner, plus moderate running exercise, there are some strength exercises during running to increase the exercise ability of muscles, which can reduce the accumulation of fat and be more conducive to losing weight and keeping healthy.