I told him for sure that if you don't pay attention before and after running, you will only run more and more, and all kinds of injuries will follow. Finally, you will give up running painfully.
Back to the subject's question: What should I do before and after running? Personally, there are three preparation stages before and after running: pre-running preparation stage, training preparation stage during running and recovery preparation stage after running.
Before running, you need to prepare the following things:
1. It is very uncomfortable to run and have loose bowels after defecation, especially after defecation.
2. Wear breathable clothes, especially underwear. Girls must wear sports bras and boys must wear sports bra. They know how painful it is to be worn.
You can't start running until two hours after dinner. It's really hard to feel food flowing back down your throat. Why do you hate eating so much?
4. Add a proper amount of water about 200 ml, not too much. If you can't find the toilet in the middle of running, you will pee your pants.
In the preparatory stage of running training, the preparatory work before running is done, so you can't really start running At this time, you need to warm up fully. Many people don't know enough about warm-up and think it is unnecessary. In fact, warm-up is an indispensable part to avoid injury and enhance running state.
Generally speaking, when you officially start running, the muscle's demand for oxygen and various nutrients will increase rapidly, and the muscle's demand for blood circulation will also increase. About half of the blood that originally flows to other parts of the body will become muscles in training. Take anaerobic training as an example. At this time, the amount of blood entering the muscle exceeds 80%. This will certainly meet the needs of muscles, but it will lead to a sudden drop in blood supply to internal organs and glands, and it is impossible to maintain the best state.
In many cases, if this change happens too quickly, it will exert great pressure on internal organs and glands. Time control is very important for health. If the system outside the muscle slowly slows down the blood circulation and the blood flow of the muscle gradually increases, there will be no pressure on the body. This process will make the brain, viscera, glands, digestive system and other parts gradually adapt to the decreasing blood supply, while the muscles get enough nutrition.
This process takes at least 65,438+02,65,438+05 minutes, and it is completed through activities that are much less intensive than formal training. This process is called preheating. Do you know the importance of warming up now?
In the preparation stage of recovery after running, many people even think that running is over and that running is the end of training. Some people stretch immediately after running, which is actually wrong. Stretching is indeed a compulsory course after running, but you can't stop stretching immediately, and there is a risk of blood going back and fainting! The first thing to recover after running should be catching a cold.
Cold body protects us from physiological stress and chemical stress, and also provides good protection for cardiovascular system and muscles, which can promote muscle oxygenation and blood circulation and help to eliminate blood lactic acid (even aerobic training can produce lactic acid), which are very important parts in the recovery process. Most training usually takes 15 minutes to warm up. The longer the training time, the longer the cold body time. Two hours, three hours or even longer training, for the cold body, it takes at least 20-30 minutes.
Generally speaking, running is a seemingly simple but actually very systematic exercise. In order to avoid injury and run more efficiently, we must be prepared before running. The starting point of running should be warm-up, the starting point of recovery after running should be cold, and then start stretching! Finally, I wish the subject run farther and farther, run longer and longer, and run to the old age without injury!
Hello, I'm Bai Mo, a runner, and I'm glad to answer this question.
Running is not a simple matter, it will involve many problems in all aspects. If we don't know how to run, it will probably bring us injuries.
Before running. 1. Supplement sugar and water.
Running needs physical strength and water. If you run for 40-60 minutes continuously, you should replenish some energy and water properly before running.
We can drink a cup of honey water and eat a piece or two of bread to supplement sugar and carbohydrates, because the startup stage is mainly driven by sugar and carbohydrates in the body. So we won't get dizzy because of hypoglycemia.
We'd better take a small bottle of water and replenish it in time according to the amount of sweat on the way. Otherwise, hematuria caused by dehydration is easy to occur.
2. Warm-up exercise.
Be sure to warm up before running.
Warm-up before running can help our bodies move from a static state to a moving state more quickly. Make breathing deeper, make our heart rate rise, make muscle temperature rise, help us move joints, fill joint cavities with lubricating fluid, and avoid the friction between bones and joints.
Only in this way can we stay away from sports injuries and improve sports performance.
Warm-up actions before running include moving wrist and ankle, neck, shoulder, waist, sprinting leg press, side leg press, leg lifting, opening and closing jump, and running in small steps.
The warm-up before running is dynamic. Each action lasts at least 30 seconds, and a group of actions takes at least 10 minutes.
After running. 1. Cold body.
Slow down after running. After jogging for 300 meters, change to slow walking and walk for about 1km to gradually cool down your body.
Let our heart rate slowly return to the normal range, let a lot of blood in the muscle gradually return to the heart, and also promote the release of lactic acid in the muscle.
2. Stretching.
When the body cools down, we stretch.
Stretching after running can help our body recover from fatigue as soon as possible, and help us relax, lengthen and restore the elasticity and softness of muscles strained by running.
The action of stretching is static. Including shoulder stretching, waist stretching, hip stretching, front and rear thigh inner stretching, knee stretching, calf stretching and so on.
After running, stretch each movement for at least 30 seconds, and a group of movements lasts for more than 10 minutes.
There are many things to do before and after running, which is also part of running. We must pay attention to them, so that we can run healthily for a long time.
So, my answer to this question is:
I am the inky white of the scenery, and this is my answer. I hope I can help you, thank you!
The preparation before running is divided into winter and summer: running in winter requires 5 to 10 minutes of warm-up, depending on the individual's exercise cycle and physique. If you walk for five minutes and feel that cold air inhalation has not affected the trachea and lungs, and you are not uncomfortable because of inhaling cold air, you can run away. Jogging after a little warm-up in summer, many people have a misunderstanding that the more you sweat when running in summer, the better. Running is the simplest and most direct way to exercise. You feel relaxed after running, instead of being exhausted like other strenuous exercises. You can't eat ten steamed buns in one breath, which is the best effect.
There is no difference between winter and summer after running, just slow down the pace and let your breathing adjust at a constant speed. Pay attention to your physical condition when running. Running is a long-term fitness exercise, so don't rush for success. Especially those friends who just decided to run, warm up properly, from jogging to running. From slow to fast here, I mean to let the body have a step process, gradually increasing from 10 minutes to half an hour.
Your question is crucial. Ignoring the related activities before and after running will reduce the fitness effect of running and easily cause sports injuries. Now let me share some related experiences.
Long-distance running is an exercise that consumes physical strength and takes some time. It's best to do some warm-up activities before running to get your body into the best running state, which will greatly enhance the interest and efficiency of running and help increase the speed and distance.
Warm-up activities before running are mainly stretching exercises and moderate waist and leg joint activities. Stretching can increase and restore muscle elasticity and effectively reduce sports injuries. At the same time, stretching can stimulate muscle vitality and enhance exercise interest and efficiency. It is also essential to move the waist and leg joints before running. Moving joints is also to improve the state and avoid sports injuries. It takes some time to prepare for activities. One skill is that the preparation time is half of the running time.
In addition, drink plenty of water before running. If fun run wants to eat early, don't run away after eating. My experience is to run for an hour and a half after dinner.
Many runners will ignore the activities after running, especially the stretching exercise after running. It's important to do stretching after running. General exercise software will remind this point. During running, the legs are always in a bent state, and stretching can correct this state and avoid strain. In addition, stretching exercise can reduce muscle fatigue and quickly restore physical condition. Therefore, it is very important to develop the habit of stretching after running, which is very important for maintaining the running state the next day.
Running is a healthy lifestyle. Let's all take part in running. . .
First, be prepared before running to avoid strain. It is best not to eat or eat a lot before running; The same is true for drinks; The activity is ready to strive to "go into battle lightly" ... Second, don't drink water immediately after running, drink it in small sips, and walk slowly for a while before sitting down after running.
Before running, don't eat too much, drink the right amount of water and warm up properly. After running, stretch and replenish proper amount of water.
Warm-up before running and stretching after running are runners' running knowledge, which can reduce the injury during running. Warm-up before running, mainly dynamic stretching, can make cardiopulmonary function enter a state, accelerate blood circulation and relax joints.
Precautions before running. Before running, warming up is the most basic, as well as eating and drinking water.
Warm-up action belongs to dynamic stretching. I like to twist my waist and shake my arms and legs loosely (swinging my legs inside and outside, kicking my legs before, etc.) ), each group does about 30.
Then there is the problem of eating and drinking water. Generally, I will eat two hours in advance (eat less spicy and greasy), and my digestive ability is weak. When you want to run, drink less water and drink 200~300ml.
Matters needing attention after running. Stretching is the most basic thing after running, but I find that many runners don't stretch after running.
Stretching after running is mainly to relax muscles and knees. Stretching is mainly static stretching, which can reduce lactic acid accumulation.
You can't sit or lie down immediately after running, which is not good for your health.
Before operation:
Move your joints, open your shoulders, twist your feet and warm up in small steps. Be careful not to stretch statically, because static stretching is to relax muscles, and what you need to do before running is to prepare muscles. Don't eat too much, it is best to digest it 2 hours after meals, or pad your stomach on an empty stomach, and don't drink too much water, which is easy to get angry. I feel that my body has great jumping ability. After the activity starts, I can start running.
After running:
Sweat, put on dry clothes first to prevent catching a cold. Then take the time to stretch statically and pull to the front of thigh, back, calf, arm and waist. There is a post-run stretching course in Glug app, so just do it.
Stretching is very important to relax muscles and prevent joint injuries. Let's go
Whenever you run, do a full warm-up before running, and don't eat too much for two hours before running. If you are running in the morning, you can drink some warm water instead of breakfast. After running, you should stretch. Don't take a shower until you are sweating. Especially in winter, keep warm and try not to stretch outdoors after running.
"Warm up before running and stretch after running" are two very important sentences for runners. Warm-up can help you quickly adapt to the pace of running and reduce the chance of injury. Stretching can help you relieve muscle tension and keep in good shape. Warm up fully before running. Throughout the year, no matter which season, the organs and muscle tissues of predecessors' limbs have an adaptation process from static state to tense activity, especially in winter. If you start running blindly without warming up, it is easy to cause muscle strain, ankle sprain and other injuries. I was injured because of insufficient warm-up and learned a profound lesson. It is recommended that you warm up for at least 7-8 minutes in summer and at least 15 minutes in winter. You can do some simple actions, such as lifting legs, jumping, kicking back, rotating ankles and so on. Walk for 5 minutes, sweat a little, and you can start running.
Remember to stretch after running. Don't stop immediately after running, especially squatting for a rest. You should walk slowly for a few minutes to relax the tense muscle tissue and slow down the high-speed pulse. Then do some simple stretching movements, remember that each movement is in place to ensure that the stretched part has a certain pulling feeling, and it is best to do each movement for 25 seconds. If you feel pain in your knees and ankles after running, you'd better ice it (ice cubes don't need to be too professional, just make them yourself). Special note: Don't sweat too much after running, don't take a shower immediately, don't eat cold food such as sorbet, and don't smoke immediately.
Health is the capital of revolution. Only by staying healthy can we run for a long time and challenge seemingly impossible goals such as 5 km, 10 km, half horse and whole horse. Here, I suggest that everyone must pay full attention to these preparations before and after running. Only by doing these things properly and fully can we keep ourselves healthy and run healthily.