After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed.

Step 2 lift your legs

Be sure to stretch the leg ligaments after running (the purpose is to prevent the calf muscles from caking, stretch the muscle lines and make the muscle lines slim). There are many ways to stretch leg ligaments. You can straighten your legs, bend over, reach your toes with your hands, press your feet on the steps, lean forward, or lunge leg press.

Step 3 keep warm

Keep warm during and after running, and don't lose a lot of clothes because you sweat too much, which will lead to a cold.

4. Replenish water in time.

Take a rest for 5- 10 minutes before drinking light salt water or warm water, but avoid drinking cold water or frozen drinks.

Step 5 run in small steps

Reduce muscle strength at every step of running and reduce consumption.

6. Don't bow your head, but look up.

Look ahead so as not to hurt the cervical vertebra.

7. When running, your hands naturally relax.

Don't hold your fist too tightly. You can also reach out your hands and palms inward.

8, nose and mouth mixed breathing

Under normal circumstances, four steps and one breath are appropriate, and try to keep this rhythm all the time. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better. At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk for a few hundred meters, and take a combination of running and walking.