What are the precautions for running? Running can effectively improve our physical weakness and help us prevent many unnecessary diseases, so we must form a good habit of running. What are the precautions for running?

What are the precautions for running? 1 Try to choose a soft venue.

Don't run on the hard concrete floor. When running uphill, land on the ground with the forefoot, lean forward slightly, with a slightly smaller stride, and strengthen the back pedal; When going downhill, lean up and back, touch the ground with the heel first, and then transition to the full palm, and always pay attention to safety, and don't rush inertia to avoid danger.

Don't wear hard-soled shoes

Try to wear shoes with soft soles and thick soles, preferably rubber shoes. If you want to run on the asphalt road, you must choose a pair of rubber shoes with thick sponge pads as "running shoes", because every time people exercise, the soles of their feet will bear the impact of the ground reaction force, which is transmitted by the soles of their feet.

Because sponge is foam rubber, it has great cushioning performance. When it is impacted by the ground reaction force, it will quickly deform and sag.

This deformation consumes most of the impact force, and the impact force transmitted to the runner's sole is greatly reduced. The cushioning effect of the sponge can also make the remaining impact force evenly distributed on the soles of the feet, rather than concentrated at a certain point.

Once the impact force is eliminated, the elastic sponge immediately returns to its original state and bulges. Therefore, rubber shoes with thick sponge pads are not easy to get hurt after running. If you wear hard-soled shoes and run on hard roads for a long time, it is "playing hardball", and your feet will feel pain after running.

Running posture should be scientific and reasonable.

When your feet land, you should avoid the heel landing first. It is necessary to land on the ground with the forefoot and give full play to the elasticity of the arch, so as to play a good buffering role and reduce the resistance when landing.

The back pedal of the leg should be stretched, and the cushioning force should be used when the foot touches the ground, not too hard. Running like this makes people feel that their feet are light and elastic, and it can also reduce the burden on their feet and avoid pain.

In addition, when running, the shoelaces should not be tied too tightly, otherwise it will hinder the blood circulation of the feet. In addition, middle-aged and elderly people are prone to sudden syncope when running.

What are the precautions for running? 2 Run slowly.

We all know that different running speeds have different stimuli to the cardiovascular system, and jogging has mild stimuli to the heart.

Generally speaking, everyone's basic pulse number is different. For example, some middle-aged and elderly people are jealous because of bradycardia, and the morning pulse is only fifty or sixty times per minute, while some young and middle-aged people reach seventy or eighty times per minute.

Therefore, it is more appropriate to control the initial healthy running intensity according to the pulse times per minute obtained by multiplying your morning pulse times by 1.4 to 1.8.

Take a small step.

The purpose of running short strides is to actively reduce the muscle strength of each step, and the purpose is to extend the running time as much as possible. There are many people who exert too much pressure on their ankles when running, and local fatigue occurs before they run far, which often makes people give up running. The stride is small, but the movements should be balanced.

Run a long distance

The most important point of long-distance running is that the human body can "actively" consume all the blood sugar in the current blood, and at the same time it is consuming the excess heat accumulated in the human body.

This kind of "active" consumption is the best way to reduce blood fat, blood sugar and blood pressure. As far as weight loss is concerned, it is more critical that its harm to health is almost "zero".

vary from person to person

Generally speaking, everyone's physique and illness are different, so you must combine yourself in running.

Pay attention to nutrition

Many people think that running is a lot of exercise and must be supplemented with more nutrition. Many people add a lot of animal maids to dress up as protein, but in fact, this supplement is wrong.

When jogging, the human body mainly consumes blood sugar, and there is little demand for protein. Therefore, after running, properly supplement carbohydrates and enrich food.

"Healthy Running" is a simple exercise suitable for all healthy people and patients, and its contribution to mankind is by no means single!

Give priority to running.

I want to start running healthily now, but I can't stand long-distance running. So you can walk for a while first, then run for a while, so walking and running alternately again and again can be regarded as healthy running.

The so-called healthy running, as the name implies, is mainly running, not walking.

However, when some people start to exercise, they walk for 10 minutes, then run for 5 minutes, then exercise alternately, and finally slowly shorten the walking time and increase the running time until the transition to 30 minutes. If you can run healthily for 30 to 50 minutes in one breath, your health can be said to be great.

What are the precautions for running? How about running for 3 nights?

We all know that there is no sunshine when running at night. Compared with daytime, if you run at night, you don't need to be threatened by ultraviolet rays.

Running during the day, people will sweat, which is also caused by sunlight, that is, ultraviolet rays, while running at night, there is no sunshine.

You will feel great when you run. Although your body will sweat, this kind of sweat is completely excreted by the heat generated by running, which is healthy sweat.

Of course, there are also many girls who especially like their looks, and they don't like the way they run and sweat, and they are seen by others. If it is done at night, don't worry at all, because the light is dim.

Fun run's most direct function is sleep. After a certain period of metabolism, the human body will feel tired, which will make you fall asleep quickly, and the whole sleep quality will feel very good, which will also improve work efficiency and help relieve work pressure.

People who run at night, you will find that their skin looks almost good, because their skin becomes whiter and whiter without receiving ultraviolet rays, which is also conducive to reducing edema in some parts.

And if something happens in your day that makes you unhappy, you can release it by running. Running is an activity that can make people feel happy.

Attention should also be paid to fun running, and moderate and strenuous exercise at night is not good for your health:

1 Because after a hard day's work and study, my brain and body will be at rest at night. At this time, it is more important to lie quietly in bed, read entertaining books, drink something, don't think too much, and let yourself be completely relaxed.

It's not good to run in a place with lush green plants. At night, plants will have a strong breathing effect, and the body will accelerate the absorption of carbon dioxide, which is harmful to its respiratory organs.

3 strenuous running will force the body to exercise vigorously. If you keep thinking about things in your mind, it will affect your rest at night and even lead to insomnia.

Precautions for running at night

1. In order to avoid traffic accidents, fun runners can wear brightly colored or reflective vests.

2. Try to choose a route with street lights and more pedestrians.

3, it is best not to wear headphones when running, if you want to wear an ear, or turn down the sound.

4. Don't carry valuables for fun running, just a mobile phone and keys.

5. Drive in the opposite direction to the vehicle, so as to find the oncoming vehicle in time.

6. Women who are fun to run should try to be with their companions and not act alone.

7. Jogging in places with few plants will speed up the blood flow in the body and promote metabolism.

8. Don't sweat too much. If you sweat too much, you will catch a cold easily. Needless to say, after running, you feel hot because of sweating, so go back to take a shower quickly, which is the easiest to get sick.

9. Running and fitness at night, it is best to insist on more than 3 times a week for 30-60 minutes each time.

10, and the exercise intensity should be controlled within the range of "the pulse beat does not exceed 120 beats/min after running for 5 minutes, and does not exceed 100 beats/min after running for10 minutes".

1 1. If the heart rate is too high, you must reduce the amount of exercise. If you can talk to others while exercising, the intensity of exercise is acceptable.

12, fun running, eat before riding at night, but only eat half full. Before the fun running and cycling in the evening, he chose to eat some high-protein and digestible foods, such as fish. You also need carbohydrates such as staple food, which can provide the energy needed for exercise. He will sweat during exercise, so he should also pay attention to the supplement of liquids before exercise, such as boiled water, soup, juice and so on.

1 If you exercise on an empty stomach as soon as you get off work, you may be unable to run or even faint because of hypoglycemia.

Eating too much will increase the burden on the body and cause discomfort.

13, fun running at least one hour after a meal, running immediately after a full meal is easy to affect gastrointestinal health. After meals, blood is concentrated in the stomach to help digestion. At this time, running will cause blood to concentrate in the muscles, which will affect the digestion of the stomach.

It is best to finish before 10 in the afternoon and go to bed before 1 1: 30. If it ends too late, you may be too excited to sleep, affecting the state of the next day. Because exercise stimulates adrenal gland secretion and excites cortical neurons, it is not conducive to falling asleep.

14, it is best to exercise for 30 minutes to 60 minutes at night. Too short to burn fat. If the time is too long, it will lead to excessive fatigue, affect sleep and even work the next day.

15. Close-fitting clothes should absorb sweat and breathe freely, and dark clothes should be avoided for outerwear. It is best to have reflective fluorescent signs so that other Nightcrawler and drivers can find them from a distance and reduce the occurrence of traffic accidents.

16. If necessary, it should be equipped with reflective armbands, reflective armbags, warning lights, chest lights, etc.

17, there are many risks in exercising at night, especially for women. It's best not to act alone. Before going to fun run, you'd better inform your friends and relatives of your running schedule and route. If you invite a stranger to run with you, you'd better ask the other person to provide your certificate and inform your relatives and friends.

18, people who run for fun, especially women who run for fun, must choose safe and familiar routes, and don't choose inaccessible routes that lack lighting.

19, it is best to choose a monitored area.

Don't run too late.

Which is better, morning exercise or fun running?

For office workers, there is no time to work during the day, so if you want to do exercise, the time is usually at breakfast or at night. Is it better to run in the morning or for fun? This is a problem that many people care about. Experts pointed out that in fact, whether it is morning running or fun running, everyone should pay attention to the correct method.

Morning exercise has many benefits.

Proper morning exercise is the "source of vitality" and the first start of a day's activities, which has a "switching effect". Light morning exercise can make people full of energy and vitality all day, and can reduce anxiety and improve sleep quality.

Morning exercise can improve the ability of respiratory system. Regular morning exercises can not only strengthen metabolism, but also improve blood vessel elasticity and improve the body's ability to absorb oxygen.

Pay attention to morning exercises.

1, you can't eat breakfast before running in the morning. When food enters the stomach, digestion begins. If you run in the morning after breakfast, the whole body blood will be concentrated in the limbs, and the blood supply to the stomach is almost zero.

This will lead to direct friction between food and stomach wall, and it is easy to have stomach pain symptoms when running in the morning. Maintaining this state for a long time is easy to suffer from gastritis and even gastric ulcer;

2. Pay attention to drinking water before morning exercise. Generally speaking, it is better to drink a cup of 250CC cold water before morning exercise, and the water temperature is about 15 degrees Celsius.

In this way, the temperature can be lowered in summer to quench thirst, and water cooling in winter will not stimulate the mouth and stomach. Drink water slowly to avoid abdominal distension. After drinking 10 minutes, you can take part in morning exercises;

3, you can't sit down immediately after a morning run, it is easy to cramp, and it is very bad for the stomach and lungs, and it is easy to dilate blood vessels;

4. Don't blow the air conditioner and fan immediately after morning exercise, because the pores become bigger after running, and bacteria are the easiest to invade at this time. It is recommended to wait until you breathe smoothly.

5. Don't eat it right away. After morning exercise, the body function is still running violently, and eating and drinking frozen drinks is very harmful to the stomach.

6. Pay attention to relaxation after exercise. If you don't relax, your legs may be sore or weak, or you may be lazy.

Fun run is more fashionable.

Modern people have a fast pace of life, and it is often difficult to spare a fixed time for exercise. Therefore, fun run has become one of the best sports modes for urban white-collar workers.

The energy stored all day is released at night, when running makes it easier for the body to adapt to the rhythm of exercise. In addition, the temperature is relatively low at night, and the air feels cool, which is more suitable for running. For insomniacs, fun run is also their gospel.

Because moderate exercise at night produces slight fatigue, it is easier to have a sweet sleep by soaking your feet in hot water after running. Fitness experts believe that from the perspective of modern people's life rhythm, running at night is also more appropriate, because after a day of plant photosynthesis, the oxygen content in the air is higher than during the day.

Pay special attention to choosing a flat or familiar place when running at night. All sports need preparation, and fun run is no exception.

Light leg press before running, doing squats, can make the heart and muscles enter the state of movement faster. Some people wear few clothes at the beginning of running. Although they may not be cold, they are prone to catch a cold when they relax after running, so it is very necessary to keep warm.

Because the running intensity is not strong, I can run half an hour after dinner. Because this exercise will not affect sleep, it doesn't matter if you don't eat too much at dinner. If you wash your feet with warm water after running 15-20 minutes, you can dilate the blood vessels in your feet, promote blood circulation and make people fall asleep easily.